At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Rear Deltoids |
| Also works | Rhomboids, Traps |
The movement, step by step.
- Face the reverse-fly machine's chest pad and set the handles near shoulder height with a comfortable reach.
- Open the arms outward with a soft elbow bend without pushing the chest away from the pad.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Lift with control instead of momentum.
- Keep the shoulders away from the ears.
Common mistakes
- Swinging the torso to raise the weight.
- Using a painful or forced shoulder position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Bent-Over Dumbbell Rear Fly — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Machine - Rear Delt Fly, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.