How to Perform the Machine Reverse Fly

1. Adjust the seat so the handles are level with your shoulders.
2. Sit facing the machine with your chest against the pad.
3. Place your feet firmly on the floor.
4. Grip the handles with a neutral grip or use the machine’s designated hand position.
5. Brace your core and keep your chest firmly against the pad.
6. Keep a slight bend in your elbows throughout the movement.
7. Pull the handles out to your sides in a wide arc.
8. Squeeze your rear shoulder blades together at the end of the movement.
9. Slowly return to the starting position under control.
10. Repeat for the prescribed number of repetitions
    

    PT Will Duru’s Perspective

    The Machine Reverse Fly is one of the best isolation exercises for building the rear deltoids.

    Most people spend far more time training the front of their shoulders than the back. Over time, this can create muscular imbalances that affect posture and shoulder health.

    I regularly include machine reverse flys in upper-body programmes because they strengthen the rear shoulders and upper back while improving shoulder stability.

    If you want rounder shoulders, better posture, and healthier shoulders, this exercise should be part of every pull workout.

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    About

    PT Will Duru

    PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

    As a strength coach with more than a decade of experience, Will has helped thousands of people build muscle, lose fat, improve movement, and train for long-term health.

    Featured in:

    • Men’s Health
    • The Times
    • The Telegraph
    • The Sun
    • Men’s Fitness
    • Coach
    • i Newspaper

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    Benefits

    • Builds stronger rear deltoids
    • Improves shoulder stability
    • Strengthens the upper back
    • Improves posture
    • Helps balance pushing exercises
    • Reduces muscular imbalances
    • Improves shoulder mobility
    • Supports healthier shoulder joints
    • Isolates the rear shoulders
    • Suitable for beginners and advanced lifters

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    Why Should You Train Your Rear Deltoids?

    The rear deltoids help stabilise your shoulders and improve upper-body posture.

    Strong rear delts can help you:

    • Improve posture
    • Build rounder shoulders
    • Improve pulling strength
    • Balance chest and shoulder training
    • Reduce the risk of shoulder injuries
    • Improve overhead lifting
    • Increase shoulder stability
    • Improve athletic performance

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    Best Workouts for This Exercise

    The Machine Reverse Fly works well in:

    • Shoulder workouts
    • Pull workouts
    • Upper-body workouts
    • Muscle-building programmes
    • Bodybuilding workouts
    • Posture correction sessions
    • Functional strength programmes
    • Back and shoulder workouts

    It works best towards the end of your workout after compound rowing exercises.

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    Sample Shoulder and Pull Workout

    Option 1: Shoulder Workout

    1. Dumbbell Shoulder Press – 4 × 8
    2. Dumbbell Lateral Raise – 3 × 12
    3. Machine Reverse Fly – 3 × 15
    4. Rope Face Pull – 3 × 15
    5. Dumbbell Shrugs – 3 × 12

    Option 2: Pull Workout

    1. Pull-Ups – 4 × 8
    2. Hammer Strength Seated Low Row – 4 × 10
    3. Machine Reverse Fly – 3 × 15
    4. Cable Face Pull – 3 × 15
    5. Spider Biceps Curl – 3 × 12

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    Coach Will’s Recommendation

    Don’t chase heavy weights on this exercise.

    Focus on moving slowly and feeling your rear shoulders do the work.

    Lead every repetition with your elbows, pause briefly at the end of the movement, and control the weight on the way back.

    Perfect technique will build stronger rear delts than using momentum.

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    Frequently Asked Questions

    Is the Machine Reverse Fly good for beginners?

    Yes. The machine provides stability, making it easy to learn proper rear-delt activation.

    What muscles does the Machine Reverse Fly work?

    It primarily targets the rear deltoids, rhomboids, middle trapezius, and rotator cuff muscles.

    Should I keep my elbows straight?

    No. Maintain a slight bend in your elbows throughout the movement.

    How heavy should I lift?

    Use a weight that lets you complete every repetition with control and full range of motion.

    How many reps should I perform?

    Perform 3 to 4 sets of 10 to 15 repetitions, focusing on slow, controlled movement and squeezing your rear delts at the end of every repetition.