Napra

Reverse Machine Flyes

StrengthBeginner Shoulders Pec deck / rear delt fly machineMachine
Reverse Machine Flyes, step 1
1. (Top view) Sit facing the machine, chest on the pad. Hold the handles with your arms straight out in front at shoulder height.
Reverse Machine Flyes, step 2
2. Sweep your arms back in a wide arc until they line up with your shoulders; elbows slightly bent, shoulder blades squeeze at the end. Return slowly.

How to do it

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

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