Reverse Machine Flyes

Reverse Machine Flyes is a strength - machine rear-deltoid fly exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid
Secondary muscles: Middle trapezius, Rhomboids, Infraspinatus, Teres minor
Exercise type: Strength - machine rear-deltoid fly

Exercise technique

Machine
Set the arms for the rear-deltoid configuration.
Seat
Adjust the height so the handles are at shoulder level.
Position
Keep your chest against the pad and grip with your palms facing inward.
Arms
Maintain a small, fixed elbow bend.
Open
Move your upper arms out and back in a semicircle.
Finish
Stop within shoulder comfort and squeeze your rear deltoids.
Return
Bring your arms forward slowly without striking the plates.

Key technique points

Keep your chest against the pad.
Sit in alignment with the machine axis.
Maintain your elbow angle.
Do not force your arms excessively backward.
Keep your neck upright.
Keep your shoulders away from your ears.

Common mistakes

Lifting off the pad

Do not open the load by swinging your torso.

Curling the elbows

Do not turn the rear-deltoid fly into a row.

Shrugging the shoulders

Do not perform a trapezius shrug instead of a deltoid fly.

Opening too far

Do not force a backward range that pushes the shoulder heads forward.

Incorrect seat height

Do not work with the handle line so high that it forces your shoulders upward.

Releasing forward

Do not let the machine close your arms without control.

Frequently asked questions