Machine Rear Delt Fly
Auto DetectedA seated isolation movement using a machine, emphasizing the rear deltoids and upper back. It involves pulling the arms back in a wide arc, ideal for hypertrophy and improving shoulder stability.
About Exercise
Equipment
Pec Dec Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
6/10Mid Traps, Lower Traps
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Shorter rest is suitable due to isolation nature.
How to Perform
Sit facing the machine, pressing your chest firmly against the pad, and adjust the seat height so your shoulders are level with the handles. Grasp the handles with a neutral or pronated grip.
- Maintain a stable torso and initiate the movement by pulling the handles outward and backward in a wide arc.
- Squeeze your shoulder blades together powerfully once your arms are fully extended rearward.
- Hold the contracted position briefly to maximize the peak contraction.
- Slowly control the handles back to the starting position, resisting the weight stack.
- Do not allow the weight stack to slam down between repetitions.
Coaching Tips
Form Cues
- Squeeze the shoulder blades.
- Maintain a wide arc.
- Control the return.
- Keep chest firmly braced.
Breathing
Inhale while controlling the weight forward (eccentric); exhale and brace as you pull the handles back (concentric).
Tempo
3-0-1
Range of Motion
Begin with arms slightly flexed in front of the chest; pull until the shoulder blades are fully retracted and the handles are aligned with the torso.
Safety
Safety Notes
- Avoid shrugging shoulders up toward the ears.
- Maintain a slight bend in the elbows throughout the movement.
- Ensure machine adjustments lock securely before starting the set.
Spotting
Not recommended; use lighter weight or self-regulate if failing.
Common Mistakes
- Using momentum or shrugging.
- Letting the chest lift off the pad.
- Too little resistance on the eccentric phase.
When to Avoid
- Acute shoulder impingement or pain.
Also known as
Machine Reverse Fly, Reverse Pec Deck, Seated Reverse Fly Machine, Rear Delt Machine, Lever Seated Reverse Fly
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