How to Use the Rear Fly Machine Correctly
The Rear Fly Machine (Reverse Fly or Reverse Pec Deck) targets your rear shoulders and upper back. It helps correct posture and builds a stronger, balanced physique.
- Adjust the seat so your arms align with your shoulders. Sit down and set the handles wide, ready for the reverse movement.
- Press your chest firmly against the pad. Keep your back straight and your feet flat on the floor.
- Grab the handles with arms slightly bent. Do not lock your elbows.
- Exhale as you open your arms outward, feeling your rear shoulders and back muscles engage.
- Squeeze your shoulder blades together at the peak of the movement for maximum contraction.
- Inhale and slowly return to the starting position with full control. Focus on good form instead of using heavy weight.
What Muscles Does It Work?
- Posterior Deltoid (Rear Shoulders)
- Trapezius (Upper Back)
- Rhomboids (Mid Back)
- Infraspinatus & Teres Minor (Rotator Cuff)
