TETSUMachine Seated Reverse Fly (Parallel Grip)
The Machine Seated Reverse Fly (Parallel Grip) is a leverage machine exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Machine Seated Reverse Fly (Parallel Grip)
- 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 a parallel grip, palms facing each other, and keep your arms slightly bent.
- Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Seated Reverse Fly (Parallel Grip) work?
The Machine Seated Reverse Fly (Parallel Grip) primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Machine Seated Reverse Fly (Parallel Grip)?
You need a leverage machine to perform the Machine Seated Reverse Fly (Parallel Grip).
How many sets and reps of the Machine Seated Reverse Fly (Parallel Grip) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Machine Seated Reverse Fly (Parallel Grip) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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