How to Do Rear Fly Machine ?
The Rear Fly Machine (also known as Reverse Fly or Reverse Pec Deck) is an effective exercise that targets the back muscles, especially the rear part of the shoulders (posterior deltoid). This movement helps to improve posture and strengthen the upper back.
- When seated on the machine, make sure your arms are at shoulder height. Adjust the seat height accordingly. Position the machine's arms outward, perpendicular to your body (usually, the arms are adjusted backward for reverse fly).
- Sit on the machine and press your chest against the pad. Keep your back straight and your feet firmly on the ground. Extend your arms and grab the machine handles. Keep your elbows slightly bent and avoid locking them.
- Take a deep breath, and as you begin the movement, exhale while opening your arms out to the sides.
- As you move your arms outward, focus on engaging your back muscles, particularly the rear part of your shoulders.
- Keep your elbows slightly bent throughout the movement and maintain control.
- Squeeze your shoulder blades (scapula) together as your upper back and rear shoulders contract during the movement.
What Muscles Does It Work?
- Posterior deltoid (Rear part of the shoulders)
- Trapezius (Upper back)
- Rhomboid muscles (Middle back)
- Infraspinatus and teres minor (Rotator cuff muscles)