Machine Rear Delt Fly

Also known as: Reverse Machine Flyes, Reverse Machine Fly, Reverse Pec Deck, Rear Delt Machine, Rear Delt Fly Machine, Reverse Fly Machine, Machine Reverse Fly, Rear Delt Pec Deck

Machine Rear Delt Fly is a isolation strength exercise using machine that trains the rear delts, shoulders.

Open in MyoAmigo →

Primary muscles: Rear Delts, Shoulders

How to do it

1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. Pause at the rear of the movement, and slowly return the weight to the starting position.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Machine Rear Delt Fly from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Rear Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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