Machine Reverse Fly
Reverse pec deck for precise rear-delt isolation. It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Reverse Fly
- Set the handles all the way forward and the seat so the grips sit at shoulder height; sit facing the machine with your chest against the pad.
- Take the handles with a neutral grip and a slight bend in the elbows, arms extended in front of you.
- Sweep the arms back and out until the hands are in line with your shoulders, squeezing the shoulder blades together for a second.
- Return slowly and don't let the plates rest between reps. Go light: the rear delts are small, and swinging just hands the work to the traps.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Rear delts — the half of the shoulder nobody sees
- Balances out all the pressing you do
- Pulls the shoulders back into place
How Flawless ranks Machine Reverse Fly
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Reverse Fly by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Reverse Fly work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Machine Reverse Fly?
Set the handles all the way forward and the seat so the grips sit at shoulder height; sit facing the machine with your chest against the pad. Take the handles with a neutral grip and a slight bend in the elbows, arms extended in front of you. Sweep the arms back and out until the hands are in line with your shoulders, squeezing the shoulder blades together for a second. Return slowly and don't let the plates rest between reps. Go light: the rear delts are small, and swinging just hands the work to the traps.
How does Flawless rank Machine Reverse Fly?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.