Reverse Machine Flyes

Reverse Machine Flyes demonstration

How to Perform

1. 1Adjust 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.
2. 2In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. 3Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. 4Pause at the rear of the movement, and slowly return the weight to the starting position.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps