How to Do the Machine Reverse Fly
The machine reverse fly uses a pec deck with the handles reversed, so you sit facing the pad and push your arms apart. The support makes it one of the easiest ways to isolate your rear delts, which is helpful for beginners.
Log every set of your Machine Reverse Fly in Superlift
Muscles worked
Primary
- Rear Delts
Secondary
- Traps
- Upper Back
How to do the Machine Reverse Fly
- 1
Sit facing the pad of the pec deck with your chest against it.
- 2
Adjust the seat so the handles line up with your shoulders.
- 3
Take the handles with your palms facing in or down and your elbows slightly bent.
- 4
Push the handles out and back in a wide arc.
- 5
Stop when your arms line up with your shoulders and squeeze your rear delts.
- 6
Return slowly to the start.
- 7
Keep your chest on the pad the whole set.
Form cues to remember
- Chest stays against the pad
- Keep elbows slightly bent
- Move in a wide arc
- Squeeze at the end
Machine Reverse Fly video tutorial
Common mistakes
Seat too high or low
Set the handles at shoulder height before starting.
Shrugging the shoulders
Keep your shoulders down and away from your ears.
Using momentum
Slow the return and pause at the back.
Pushing the arms too far back
Stop when your arms are in line with your shoulders.
Sets and reps
| Muscle growth | 3–4 sets of 10–20 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 45 sec rest |
Keep the load modest and avoid forcing your arms behind your body. Stop if you feel a sharp pinch in the front of the shoulder.
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Machine Reverse Fly FAQ
Does the reverse pec deck really work the rear delts?
Yes. Reversing the handles turns it into a rear-delt isolation exercise, with the traps and rhomboids helping. The chest support limits cheating.
Palms in or palms down on the reverse fly?
Both work. Neutral palms are often more comfortable for the shoulders, while palms down can feel more direct on the rear delt. Try each and pick the one that feels best.
Is the machine reverse fly better than bent-over raises?
It is more stable and easier to control, so beginners can learn it faster. Bent-over raises need more balance but need no machine.
