The seated reverse fly is a machine-based exercise targeting the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed seated, using a machine, which provides stability and helps isolate the target muscles.
Also Works
TrapeziusRhomboids
How to Perform
1
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2
Grasp the handles with an overhand grip and keep your arms slightly bent.
3
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
4
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Think about driving your elbows back and apart rather than pulling with your hands to engage the rear delts.
•Keep the movement arc wide; your hands should travel outward, not straight back.
•Maintain a slight bend in the elbows that stays consistent throughout the entire rep.
Common Mistakes
•Bending the elbows more as you pull back, turning the fly into a row.
•Rocking the torso off the chest pad to generate momentum on heavier sets.
•Allowing the wrists to rotate or bend during the movement.