Main muscle
Supporting
Beginner
Machine reverse fly
On the fly machine facing the pad: the arms open wide, for the rear shoulders.
- Works
- Rear shouldersUpper back
- Equipment
- Pec deck (fly machine)
How to do it
- 1Set the handles to the back position and sit facing the pad, chest against it.
- 2Take the handles with straight arms in front of you, palms facing each other or down.
- 3Open your arms wide in an arc until they're level with your shoulders.
- 4Return slowly to the front.
Coach's tips
- Keep your chest on the pad and your shoulders down.
Pec deck (fly machine) taken? Do this instead
Same muscles, different equipment. Closest match first.