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Shoulders · Machine

Reverse Machine Flyes

An isolation movement that trains your shoulders, done with a machine.

EquipmentMachine
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Reverse Machine Flyes muscles worked, front viewReverse Machine Flyes muscles worked, back view
ShouldersPrimary

How to do it

  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.

More shoulder exercises

Lateral Raise (Machine)Shoulder Press (Machine)Arnold Press (Dumbbell)Band Pull Apart
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