Strength Training · Bodybuilding
Machine Rear Delt Fly
The machine rear delt fly is a chest-supported exercise that trains the backs of your shoulders as you open your arms against resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the machine arms to the rear-delt position indicated on the machine.
- Adjust the seat so the handles are roughly at shoulder height.
- Sit facing the chest pad with your feet flat on the floor.
- Rest your chest against the pad.
- Grasp the handles with your arms reaching forward.
- Open your arms out to the sides until your upper arms line up with your torso.
- Return the handles slowly to the starting position.
Form cues
- Keep a small, fixed elbow bend.
- Keep your wrists straight.
- Exhale as you open your arms.
Common mistakes
- Shrugging toward your earsKeep your shoulders down rather than lifting them to finish the rep.
- Rocking backwardReduce the weight until you can move the handles without lifting your chest off the pad.
- Forcing a hard shoulder-blade squeezeLet your shoulder blades move naturally rather than pinching them together as hard as possible.
Safety
Excessive weight or forcing your arms too far backward can strain or irritate your shoulders. Poorly controlled returns can abruptly pull your shoulders forward.
- Check that the seat adjustment and weight-stack pin are fully secured.
- Test your range with a light load before adding weight.
- Stop the set if you feel sharp pain or pinching in your shoulder.
If you have an existing shoulder injury or pain when opening your arms, ask a physiotherapist about an appropriate range or alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pec Fly / Rear Delt Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.