#Machine Reverse Fly

Reverse fly The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder). Here are some tips to performing the exercise: Hand position - set-up at or slightly above shoulder height. Not too high, not too low (determined by the position of the seat and body). - starting slightly high and ending subtly low can help reduce upper trap activation. - throwing your hands back as far as possible (indicated by the red line top left) can cause the rhomboids and traps takes over the movement. - stabilize the shoulder blades. Don’t go too far back. Allow some movement but nothing drastic. This will dictate your range of motion (top right). - control the movement on the way back and in. Don’t just throw your hands and arms back; move with intent. Grip - both neutral or pronated / internally rotated / palms down (as demonstrated) work well. - tight grip, think about driving your hands out (not back) with outside of your hand. Creating a wide, half circle. Body position - hips back and lean forward into the pad. This can help with your line of pull (reducing that upper trap activation) and will provide more stability (mechanical efficiency). Keep elbows fixed. DM me “COACH” to work with me 1-on-1! 🦾 Supplements I take @transparentlabs Use code ‘ALEX’ to support me & get a discount! #shoulder #shoulderworkout #shoulders #exercise #bodybuilding #workout #fitnesstips #fittips #exercisetips #personaltrainer

Key Benefits of Reverse Fly • Builds rear delts → improves shoulder shape and symmetry • Improves posture → helps counter rounded shoulders • Supports shoulder stability → reduces injury risk • Enhances performance in presses, rows, and pull movements Muscles Worked • Primary: Rear deltoids • Secondary: Rhomboids, middle trapezius, rotator cuff How to Do It Correctly (Machine or Dumbbells) • Keep chest supported or hinge at hips • Slight bend in elbows • Lead with elbows, not hands • Squeeze shoulder blades at the top • Slow, controlled movement Reps & Load • 12–20 reps • Light to moderate weight • Focus on form, not heavy loading Common Mistakes • Using too much weight • Shrugging shoulders • Turning it into a row • Swinging the arms #gym#explore #workout #tips #training #workout #👍

❌ Rear Delt Machine Fly Mistake Bringing the handles too far back shifts the focus to your traps instead of isolating the rear delts, decreasing the effectiveness of the movement and likely limiting your reps. To maximize rear delt hypertrophy, stop when the handles are in line with your shoulders. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #reardeltflys

Want to build strong shoulders and improve posture? 💪 Here’s how to nail the Reverse Fly Machine: 1️⃣ Set the seat so your chest is level with the handles. 2️⃣ Keep a slight bend in your elbows, don’t lock them. 3️⃣ Focus on squeezing your shoulder blades together, not just moving your arms. 4️⃣ Control the movement—no rushing, feel the burn. It’s one of the best moves to target your rear delts and strengthen your upper back! 🔥 #fitnessbali #personaltrainerbali #baliworkout #gymtips #shoulderworkout #reardelts #upperbodystrength #gymguide #fitinbali #strengthtraining

⁨ Rear delt Reverse fly machine 🎯 در این حرکت ،زمانی که مچ دست ها به صورت افقی قرار بگیرن،تمرکز اصلی روی دلتوئید خلفی هستش 💪🏽 ✅ نکته مهم این که دست ها از تنه عقب تر نرن 💯 تا از فشار اضافی روی مفصل شانه جلو گیری بشه. ⚠️همچنین شانه ها باید کمی بالاتر از آرنج و مچ قرار بگیرن تا فرم صحیح حفظ بشه و shoulder injury پیش نیاد به همین منظور با تنظیم صندلی این اتفاق کنترل میشه ✌🏻 #reardeltsworkout #shoulder #gymtips #فیتنس #تمرین_شانه #بدنسازی #دلتویید_خلفی⁩

2 modi di usare la rear delt fly ( Reverse fly machine) ✅ TRAPEZI : presa neutra, scapole libere di muoversi, che vanno in adduzione (si avvicinano l’una a l’altra). ✅ POSTERIORI : presa prona, scapole fisse in protrazione (non vanno portate indietro), tiro indietro utilizzando solo i deltoidi posteriori Salva il video per ricordarti come utilizzarlo per colpire i diversi gruppi muscolari #reardelts #reardtfly #reardeltsworkout #reversefly #reverseflymachine #deltoidmachine

REVERSE PEC DEC MISTAKES! ⬇️ Here are two common mistakes people make while using the reverse pec fly machine. Avoid these to achieve optimal muscle gain 💪 Mistake 1. ❌ Bringing the handles passed your back. If your goal is to isolate your rear delts then you don’t want to bring the handles passed your back as this will shift the tension onto your traps ‼️ Instead ⬇️ ✅ Bring the handles back until they are in line with your back. This way you will keep constant tension on your rear delts leading to more growth & gainz. Mistake 2. ❌ Having the seat set too low Having your seat set too low can cause you to pull the handles back with your arms to high up, unaligned with your rear delt muscle fibers causing less rear delt activation and more trap involvement ‼️ Instead ⬇️ ✅ Adjust the seat height properly To properly engage and get the most rear delt activation you want to make that you pull the handles back with your arms slightly below your shoulders as this better aligns with your rear delt muscle fibers, leading to the greatest gains 💪 Follow me here @wilson.fitt for DAILY workouts & tips 🚨🚨 #reels #foryou #gymtips #biceps #backworkout #shoulderworkout #workout #gym #bodybuilding #exercise #armday #musclegain #fitnessmotivation #fitness #training #arnoldschwarzenegger

If you particularly struggle with feeling your rear delts on a rear delt reverse fly, here’s 3 things I think will help: 1) hunch forward so your scapula stays protracted 2) think about pushing outward instead of back to further avoid accidental scapular retraction 3) control the eccentric on the way

Reverse pec dec fly correct form✅ This video show the common and basic mistakes and also give you the right form and posture #reversepecdeck #viral

Reverse pec fly for rear delts. Chest, workout tips, fat loss, muscles, legs, biceps, triceps, diet, muscle gain, diet plan #bíceps #tricep #longhead #armsworkout #musclegains #musclegaintips #workouttips #dietplans

❌ Rear Delt Machine Flyes Mistakes (FIX THESE!) Mistake 1: Using the neutral grip handle The neutral grip handle shifts some of the emphasis away from the rear delts and to your side delts. Fix: Use the pronated grip handle (palms facing downward) to effectively target your rear delts. Mistake 2: Squeezing your shoulder blades together Pulling your shoulder blades together engages your traps. Fix: Keep your shoulder blades apart throughout the movement to better isolate your rear delts. Mistake 3: Retracting your shoulders Similar to squeezing your shoulder blades together, retracting your shoulder engages the traps. Fix: Protract your shoulders (roll your shoulders forward) to keep the tension on your rear delts. Mistake 4: Pointing your elbows down Elbows pointed downward reduce leverage. Fix: Keep your elbows pointed out to the sides to optimize leverage and rear delt activation. #reardeltfly #reardeltworkout

Maximize your Reverse Machine Flyes ⚠️ . Save this for next time you do Reverse Machine Flyes. 💪🏽 Keep crushing it saiyans . #reardelts #back #backworkout