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Exercises / Shoulders / Reverse machine fly
ShouldersBeginnerDual pec deck fly machine

Reverse machine fly

Primary Equipment
Dual pec deck fly machine Dual pec deck fly machine
Target Muscle
Primary
Shoulders Shoulders
Secondary
Trapezius Trapezius Back Back
Instructions
  1. In the starting position, adjust the bench to a height where your shoulders align with the hand position on the machine
  2. Your chest should be fully pressed against the support
  3. Arms extended forward with palms facing down
  4. Perform the movement until your arms align with your torso, then return in a controlled manner
Tips
  • Avoid turning your neck to the sides
  • Avoid using momentum or sudden movements
  • Do not lift your chest off the bench support
Target Muscle
Primary
Shoulders Shoulders
Secondary
Trapezius Trapezius Back Back

Alternative Exercises to replace the Reverse machine fly

1. Kettlebell kneeling one arm shoulder press

Kettlebell kneeling one arm shoulder press
Shoulders / Beginner / Kettlebell

2. Cable front raises straight bar

Cable front raises straight bar
Shoulders / Beginner / Dual cable pulley machine

3. Prone rear delt fly

Prone rear delt fly
Shoulders / Intermediate / Dumbbells

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