# Seated Reverse Fly - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Shoulders
- **Equipment:** Machine
- **Target Muscle:** Shoulders
- **Secondary Muscles:** Trapezius, Rhomboids
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform Seated Reverse Fly

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.

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## Browse Related Exercises

- **[More Shoulders Exercises](https://forgetrainer.ai/exercises/shoulders)**
- **[More Machine Exercises](https://forgetrainer.ai/exercises/equipment/machine)**
- **[More Shoulders Exercises](https://forgetrainer.ai/exercises/muscle/shoulders)**

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