TETSUBattling Ropes vs Reverse Fly Machine
The Battling Ropes and the Reverse Fly Machine both train the delts as their primary muscle. The Battling Ropes use a rope while the Reverse Fly Machine uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Battling Ropes | Reverse Fly Machine | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | forearms and core | trapezius and rhomboids |
| Equipment | rope | machine |
| Steps in our guide | 5 | 5 |
How each one starts
Battling Ropes — first steps
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold one end of the rope in each hand, with your palms facing each other.
Reverse Fly Machine — first steps
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and keep your arms slightly bent.
Full step-by-step guides are linked below.
Which should you choose?
The Reverse Fly Machine fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Are the Battling Ropes better than the Reverse Fly Machine?
Neither is universally better — both train the delts as the primary mover. The Battling Ropes has its own strengths, while the Reverse Fly Machine fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Battling Ropes and the Reverse Fly Machine in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Battling Ropes and the Reverse Fly Machine work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — forearms and core for the Battling Ropes versus trapezius and rhomboids for the Reverse Fly Machine.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.