Reverse Machine Flyes
How to do the Reverse Machine Flyes
- 1
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
- 2
In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- 3
Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- 4
Pause at the rear of the movement, and slowly return the weight to the starting position.
How to program the Reverse Machine Flyes
Sets and reps
As an isolation movement, the Reverse Machine Flyes is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Machine Flyes is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Reverse Machine Flyes into a plan
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Frequently asked questions
What muscles does the Reverse Machine Flyes work?
The Reverse Machine Flyes primarily targets the Shoulders.
What equipment do I need for the Reverse Machine Flyes?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Reverse Machine Flyes should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
