LiftSetsLiftSets / Exercises / Reverse Machine Flyes
Reverse Machine Flyes
Works the shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Chest against the pad, handles at shoulder height.
- Sweep the arms out and back with a slight bend in the elbow.
- Slow on the way back.
How to do it
- Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise with Head on Bench
- Cable Seated Lateral Raise
Track it in LiftSets
Log Reverse Machine Flyes with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store