TETSUReverse Fly Machine
The Reverse Fly Machine 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.
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How to do the Reverse Fly Machine
- 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.
- 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 Reverse Fly Machine work?
The Reverse Fly Machine primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Reverse Fly Machine?
You need a leverage machine to perform the Reverse Fly Machine.
How many sets and reps of the Reverse Fly Machine should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Reverse Fly Machine 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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