The machine reverse fly is a shoulder train carried out on a reverse fly machine.

It’s useful as a result of it successfully trains your rear delts, the oft-neglected muscle tissue on the again of your shoulders. Coaching these muscle tissue is necessary as a result of it ensures your shoulders develop proportionally and might decrease your danger of harm.

On this article, you’ll study what the machine reverse fly is, why it’s useful, which muscle tissue the machine reverse fly works, how one can do the machine reverse fly with correct kind, one of the best reverse machine fly options, and extra.

What Is the Machine Reverse Fly?

The machine reverse fly is an upper-body train that primarily trains your posterior deltoids or “rear delts,” the muscle tissue behind your shoulder joints in your higher again.

You carry out the machine reverse fly utilizing a chunk of apparatus referred to as a reverse fly machine, which usually includes a seat, a chestpad, and two handles.

Machine Reverse Fly: Advantages

Many weightlifters practice their rear deltoids lower than their entrance and facet delts.

Over time, this will result in power and dimension imbalances between your shoulder muscle tissue, which can blight your upper-body aesthetics and improve your danger of harm.

Analysis reveals the machine reverse fly successfully trains your rear delts, making it superb for making certain your shoulders develop proportionally and stay wholesome

Moreover, many discover the machine reverse fly extra snug and steady than related free-weight workout routines, such because the dumbbell rear lateral increase and rear delt row.

Utilizing a machine additionally prevents you from utilizing momentum to “cheat” the load up, making certain your rear delts do the lion’s share of the work.

These causes are why I usually embody the machine reverse fly in my coaching and advocate it in my applications for women and men, Greater Leaner Stronger and Thinner Leaner Stronger

(And in case you’d like much more particular recommendation about which workout routines to incorporate in your coaching to succeed in your well being and health targets, take the Legion Power Coaching Quiz, and in lower than a minute, you’ll know the proper power coaching program for you. Click on right here to test it out.)

Reverse Fly Machine: Muscle tissue Labored

The primary muscle tissue labored by the machine reverse fly are the . . .

  • Rear deltoids
  • Trapezius
  • Rhomboids
  • Infraspinatus
  • Teres main and minor

Right here’s how these muscle tissue look in your physique:

reverse fly machine muscles worked

Machine Reverse Fly: Type

One of the simplest ways to discover ways to do the machine reverse fly is to separate the train into three elements: arrange, fly, and protract.

1. Arrange

Modify the handles and seat on the reverse fly machine in order that once you sit and grip the handles, the handles align along with your shoulders and your arms are as shut collectively as doable.

Sit on the seat along with your chest in opposition to the pad and plant your toes on the ground, then attain ahead and grip the handles along with your palms going through down.

2. Fly

Whereas retaining barely bent elbows, push your arms away from one another. Proceed pushing till your arms are straight out to your sides (or barely behind your physique).

3. Protract

Reverse the motion, return to the beginning place, and repeat for the specified variety of reps. 

Don’t let the load yank your arms again to the beginning place or attempt to return to the beginning place slowly. The complete “protraction” ought to be managed however solely take a few second.

Right here’s the way it ought to look once you put all of it collectively:

machine reverse fly

The Greatest Machine Reverse Fly Options

1. Dumbbell Rear Lateral Increase

machine reverse fly alternative #1: dumbbell rear lateral raise

The dumbbell rear lateral increase trains the identical muscle teams because the machine reverse fly; the one distinction is it makes use of dumbbells as a substitute of a reverse fly machine. On condition that each are equally efficient, you should utilize them interchangeably in your routine. 

2. Cable Machine Reverse Fly

machine reverse fly alternative #2: cable machine reverse fly


Just like the seated machine reverse fly, the cable machine reverse fly retains fixed rigidity in your muscle tissue all through every set, stimulating them barely otherwise from related free-weight workout routines. As such, the cable machine reverse fly is a viable different to workout routines just like the dumbbell rear lateral increase and rear delt row. 

3. Barbell Rear Delt Row

machine reverse fly alternative #3: barbell rear delt row

The primary advantage of the barbell rear delt row is it permits you to carry heavier weights than related rear delt workout routines, which is usually higher for gaining muscle and power. Nevertheless, the draw back of utilizing a barbell is that it limits the vary of movement, negating a few of the train’s muscle- and strength-building potential.