Reverse Machine Fly: Technique, Benefits, Variations, and More Explained

The Reverse Machine Fly is an effective strength training exercise that primarily targets the rear deltoid muscles, helping to strengthen and develop the muscles of the upper back and shoulders. In this comprehensive guide, we’ll explore the correct technique, benefits, variations, and other essential details associated with Reverse Machine Fly.

Instructions

Setup:

1. Adjustment: Begin by adjusting the seat height and the handles of the machine to the appropriate position. The handles should be set at shoulder height or slightly lower.
2. Weight Selection: Select an appropriate weight on the weight stack that allows you to perform the exercise with proper form and control.

Execution:

1. Starting Position: Sit on the machine with your chest against the pad and your feet flat on the floor. Grasp the handles with an overhand grip, palms facing inward, and arms extended straight in front of you.
2. Movement: Exhale as you pull the handles outward and backward in a reverse arcing motion, focusing on squeezing your shoulder blades together. Keep your elbows slightly bent and maintain control throughout the movement.
3. Peak Contraction: Pause for a moment at the peak of the movement when your arms are parallel to the ground and in line with your shoulders. Focus on engaging your rear deltoids and upper back muscles.
4. Return: Inhale as you slowly return to the starting position, allowing the handles to come back together in front of you. Maintain control and keep tension on the rear deltoids and upper back muscles.
5. Repeat: Perform the desired number of repetitions with proper form and control.

Tips:

• Keep your chest against the pad and your back straight throughout the movement to maintain proper posture.
• Focus on using the muscles of your upper back and rear deltoids to initiate and control the movement.
• Avoid using momentum or swinging the handles to prevent strain on the shoulder joints.

Benefits

1. Rear Deltoid Development: Reverse Machine Fly primarily targets the rear deltoid muscles, helping to strengthen and develop the muscles of the upper back and shoulders.
2. Improved Posture: Strengthening the muscles of the upper back can help improve posture and reduce the risk of shoulder injuries by balancing out the muscles that often become weakened from poor posture.
3. Shoulder Stability: Reverse Machine Fly helps improve shoulder stability by strengthening the muscles responsible for retracting and stabilizing the shoulder blades.
4. Enhanced Shoulder Functionality: By targeting the rear deltoids and upper back muscles, Reverse Machine Fly can improve shoulder functionality and range of motion, leading to better performance in various upper body exercises and activities.

Muscles worked in Reverse Machine Fly

The Reverse Machine Fly primarily targets the rear deltoid muscles, also known as the posterior deltoids, which are located on the back of the shoulders. Additionally, this exercise engages several other muscles to provide stabilization and support throughout the movement. Here are the main muscles worked during the Reverse Machine Fly:

1. Rear Deltoids: The rear deltoid muscles are the primary movers in the Reverse Machine Fly. They are responsible for shoulder extension and horizontal abduction, meaning they help pull the arms backward and away from the body.
2. Rhomboids: The rhomboid muscles, including the rhomboid major and rhomboid minor, are located between the shoulder blades and help retract and stabilize the scapulae (shoulder blades) during the movement.
3. Trapezius: The middle and lower fibers of the trapezius muscles assist in retracting the scapulae and stabilizing the shoulders during the Reverse Machine Fly.
4. Posterior Deltoids: While the rear deltoids are the primary focus, the posterior deltoids, located on the back of the shoulders, also contribute to the movement to some extent.
5. Rotator Cuff Muscles: The muscles of the rotator cuff, including the infraspinatus and teres minor, help stabilize the shoulder joint during the movement to prevent injury and maintain proper form.
6. Erector Spinae: The erector spinae muscles, located along the spine, help stabilize the torso and maintain proper posture throughout the exercise.

Overall, the Reverse Machine Fly effectively targets the rear deltoid muscles while also engaging several other muscles of the upper back, shoulders, and core to provide stability and support during the movement.

Alternate names for Reverse Machine Fly:

1. Machine Reverse Fly
2. Machine Rear Delt Fly
3. Machine Reverse Deltoid Raise
4. Machine Bent-Over Reverse Fly

Variations

1. Single-Arm Reverse Machine Fly: Perform the exercise one arm at a time to focus on each side independently and address muscle imbalances.
2. Seated Reverse Machine Fly: Perform the exercise while seated on a bench instead of standing to isolate the muscles of the upper back and rear deltoids further.
3. Cable Reverse Fly: Perform the exercise using cable resistance instead of a machine to provide constant tension throughout the movement.
4. Reverse Pec Deck Fly: Perform the exercise on a pec deck machine with the pads adjusted to the rear position to target the rear deltoids and upper back muscles.

Conclusion

Incorporating Reverse Machine Fly into your workout routine can help strengthen and develop the muscles of the upper back and shoulders, improving posture, shoulder stability, and overall upper body function. By mastering the correct technique and exploring variations, you can maximize the benefits of this effective exercise.