Machine reverse fly
- Sit facing the machine with your chest pressed firmly against the pad. Grip the handles in front of you at shoulder height.
- Keeping a slight bend in your elbows, pull the handles back and out to your sides.
- Squeeze your rear shoulders at the back, then slowly return with control to the starting position.
Tips
- Keep your chest in firm contact with the pad throughout the set so your torso stays stable and the movement comes entirely from your arms and shoulders.
- Maintain a slight, fixed bend in your elbows as you pull the handles back, rather than straightening or bending them further during the movement.
- Return the handles to the start position slowly and with control rather than letting them snap forward.
Common mistakes
- Lifting or pulling the chest away from the pad during the movement, which causes the torso to rotate or lean and changes the direction of the pull.
- Bending the elbows more deeply as the handles move back, turning the movement into a row rather than a fly.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
