The machine reverse fly is a shoulder train carried out on a reverse fly machine.

It’s useful as a result of it successfully trains your rear delts, the oft-neglected muscle mass on the again of your shoulders. Coaching these muscle mass is vital as a result of it ensures your shoulders develop proportionally and might decrease your threat of harm.

On this article, you’ll be taught what the machine reverse fly is, why it’s useful, which muscle mass the machine reverse fly works, tips on how to do the machine reverse fly with correct type, one of the best reverse machine fly options, and extra.

What Is the Machine Reverse Fly?

The machine reverse fly is an upper-body train that primarily trains your posterior deltoids or “rear delts,” the muscle mass behind your shoulder joints in your higher again.

You carry out the machine reverse fly utilizing a bit of apparatus known as a reverse fly machine, which generally contains a seat, a chestpad, and two handles.

Machine Reverse Fly: Advantages

Many weightlifters practice their rear deltoids lower than their entrance and facet delts.

Over time, this could lead to energy and measurement imbalances between your shoulder muscle mass, which can blight your upper-body aesthetics and improve your threat of injury.

Research exhibits the machine reverse fly successfully trains your rear delts, making it splendid for guaranteeing your shoulders develop proportionally and remain healthy

Moreover, many discover the machine reverse fly extra snug and steady than comparable free-weight workout routines, such because the dumbbell rear lateral raise and rear delt row.

Utilizing a machine additionally prevents you from utilizing momentum to “cheat” the load up, guaranteeing your rear delts do the lion’s share of the work.

These causes are why I typically embody the machine reverse fly in my coaching and suggest it in my applications for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger

(And should you’d like much more particular recommendation about which workout routines to incorporate in your coaching to achieve your well being and health objectives, take the Legion Strength Training Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click here to check it out.)

Reverse Fly Machine: Muscle groups Labored

The primary muscle mass labored by the machine reverse fly are the . . .

Right here’s how these muscle mass look in your physique:

reverse fly machine

Machine Reverse Fly: Type

One of the best ways to discover ways to do the machine reverse fly is to separate the train into three components: arrange, fly, and protract.

1. Arrange

Alter the handles and seat on the reverse fly machine in order that if you sit and grip the handles, the handles align together with your shoulders and your palms are as shut collectively as attainable.

Sit on the seat together with your chest towards the pad and plant your toes on the ground, then attain ahead and grip the handles together with your palms dealing with down.

2. Fly

Whereas maintaining barely bent elbows, push your palms away from one another. Proceed pushing till your arms are straight out to your sides (or barely behind your physique).

3. Protract

Reverse the motion, return to the beginning place, and repeat for the specified variety of reps. 

Don’t let the load yank your arms again to the beginning place or attempt to return to the beginning place slowly. Your complete “protraction” needs to be managed however solely take a few second.

Right here’s the way it ought to look if you put all of it collectively:

machine reverse fly

The Finest Machine Reverse Fly Alternate options

1. Dumbbell Rear Lateral Elevate

reverse machine fly

The dumbbell rear lateral elevate trains the identical muscle teams because the machine reverse fly; the one distinction is it makes use of dumbbells as an alternative of a reverse fly machine. On condition that each are equally efficient, you need to use them interchangeably in your routine. 

2. Cable Machine Reverse Fly

reverse fly machine muscles worked


Just like the seated machine reverse fly, the cable machine reverse fly retains fixed pressure in your muscle mass all through every set, stimulating them barely in another way from comparable free-weight workout routines. As such, the cable machine reverse fly is a viable various to workout routines just like the dumbbell rear lateral elevate and rear delt row. 

3. Barbell Rear Delt Row

machine reverse fly alternative

The primary advantage of the barbell rear delt row is it lets you carry heavier weights than comparable rear delt workout routines, which is mostly higher for gaining muscle and energy. Nonetheless, the draw back of utilizing a barbell is that it limits the vary of movement, negating a few of the train’s muscle- and strength-building potential.