seated-reverse-fly
Adjust the machine seat height and arm length so your chest is against the pad and handles are within reach with a slight bend in your elbows. Grasp the handles with a neutral grip, keeping a slight bend in your elbows throughout the movement.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- posterior deltoid
Secondary muscles
- rhomboids
- trapezius
Target muscles
- shoulder
- back
How to perform
- 1
Adjust the machine seat height and arm length so your chest is against the pad and handles are within reach with a slight bend in your elbows.
- 2
Grasp the handles with a neutral grip, keeping a slight bend in your elbows throughout the movement.
- 3
Engage your core and initiate the movement by pulling the handles outwards and backwards, squeezing your shoulder blades together.
- 4
Continue until your arms are roughly in line with your torso, focusing on contracting your rear deltoids.
- 5
Slowly and controlled, return the handles to the starting position, allowing your shoulder blades to protract slightly.
- 6
Maintain a stable torso and avoid shrugging your shoulders.
Safety & form
Train smart. Read these notes before adding heavy load.
