Reverse Machine Flyes

Reverse Machine Flyes is a beginner-level isolation in the strength category that primarily works the shoulders. It is performed with machine.

How to do it

1. 1Adjust 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. 2In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. 3Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. 4Pause at the rear of the movement, and slowly return the weight to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.