Perform a reverse fly on a leverage machine by moving the arms outward and backward to train the upper back and rear deltoids.
How to do the Reverse Fly (Machine)#
- Set the seat so the handles align with your shoulders and load an appropriate weight.
- Sit with your chest against the pad and reach forward to grasp the handles with your arms extended; establish this as the start position.
- Open your arms in a wide arc, leading from the elbows and pulling the handles out and back while squeezing the upper back and rear delts.
- Hold the contracted position briefly with the arms roughly level with the shoulders, then return the handles to the start position in a slow, controlled motion.
- Keep your torso braced and avoid twisting or using momentum to move the weight.
Muscles worked#
- Primary: Rear delts
- Secondary: Upper back, Traps
Common mistakes#
- Using body momentum or jerking to move the handles.
- Shrugging the shoulders instead of engaging the upper back.
- Allowing the chest to lift off the pad.
- Bending the elbows so much that the movement becomes a row.
