Reverse Machine Flyes
A machine version of the reverse flye that uses a fixed path to isolate the rear shoulders. It removes the balance demands of a dumbbell version, which suits beginners learning the movement.
How to do the reverse machine flyes
- Adjust the seat so the handles sit at shoulder height when your arms are extended in front of you.
- Grasp the handles with your palms facing inward and your arms slightly bent.
- Pull your hands out to the sides and back in a wide arc, squeezing your rear shoulders.
- Keep a slight bend in your elbows throughout, letting the motion happen at the shoulder joint.
- Pause briefly once your arms are extended out to your sides.
- Return the handles slowly to the starting position and repeat.
Original library instructions (4 steps)
- 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.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.
Common mistakes
- Bending the elbows more to make the weight easier to move; keep the bend constant throughout the set.
- Rushing the return so the weight stack slams; lower it under control instead.
- Setting the seat too low or high, which puts the shoulders at an awkward angle for the movement.
- Using so much weight that the shoulder blades barely move together; lighter weight with a full squeeze works better.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on squeezing your shoulder blades together at the back of the movement rather than just moving your arms.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are reverse machine flyes good for beginners?
Yes. The fixed path is easier to control than free weights, which makes it a good way to learn the rear delt flye motion.
What muscles do reverse machine flyes work?
They target the shoulders, isolating the rear portion through a wide, controlled arc.
