Strength · Recomp guide

Reverse Machine Flyes

The reverse machine flyes is a beginner strength exercise for your shoulders, using machine.

Main muscles
Shoulders
Equipment
Machine
Level
Beginner
Reverse Machine Flyes, starting position
Start
Reverse Machine Flyes, end position
Finish

Setup

Sit facing the pec deck pad with the handles set to the rear-delt position. Grip them at shoulder height.

How to do it

  1. Keep your chest against the pad.
  2. Sweep your arms back in a wide arc.
  3. Pause when your arms line up with your shoulders.
  4. Return slowly.

Coaching cues

  • Elbows slightly bent and fixed.
  • Squeeze between your shoulder blades.

Common mistakes

  • Pulling with your arms bent, turning it into a row.
  • Letting the stack slam.

Alternatives to the reverse machine flyes

Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Shoulder press machine Shoulder press machine