Machine Rear Delt Fly
Auto DetectedMachine Rear Delt Fly isolates the posterior deltoids with a fixed resistance path to build shoulder stability and posture; commonly used for balanced upper body development and injury prevention.
About Exercise
Equipment
Rear Delt Fly Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Shoulders
Popularity Score
7
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
8/10Mid Traps
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so handles align with shoulders. Sit with chest pressed against the pad, feet flat on the floor, and grasp handles with a slight elbow bend.
- Exhale and pull handles back and outward in an arc, squeezing your shoulder blades together.
- Keep elbows slightly bent and focus on rear delt contraction.
- Pause briefly at the peak where arms align with shoulders.
- Inhale and slowly return handles to the starting position with control.
- Maintain chest contact with the pad throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Elbows slightly bent
- Pull out and wide
- Shoulders down and back
- Controlled return
Breathing
Exhale during the pull, inhale on the return. Brace your core to stabilize your torso.
Tempo
3-1-2
Range of Motion
Start with arms extended forward; pull until arms are in line with or slightly behind shoulders without hyperextending.
Safety
Safety Notes
- Avoid excessive weight to prevent compensation
- Do not shrug or use traps dominantly
- Keep movement controlled to avoid joint stress
- Adjust machine for proper alignment
- Consult professional if shoulder pain exists
Spotting
Spotting not typically required; use machine's weight stack safeties for controlled loading.
Common Mistakes
- Using momentum to swing
- Shrugging shoulders
- Releasing tension at start
- Pulling too far back
- Leaning away from pad
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder horizontal abduction range
Build Up First
- Basic machine adjustment knowledge
- Understanding of scapular retraction
Also known as
Reverse Pec Deck, Rear Delt Machine Fly, Machine Reverse Fly
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