Reverse Machine Flyes

What it is

This isolation exercise targets the rear deltoids, the muscles located at the back of your shoulders. Using a dedicated machine, you will pull handles outward in a controlled, semicircular motion. This helps to strengthen and sculpt the posterior shoulder area.

Technique tips

• Adjust the seat so handles align with your shoulders.
• Maintain a slight, consistent bend in your elbows.
• Initiate the pull with your rear deltoids, not your arms.
• Pull the handles out and back in a smooth, arcing motion.
• Pause briefly at the peak of the contraction.
• Control the return phase, resisting the weight slowly.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.