How do you do the Reverse Fly (Machine)?

Sit facing the pad with your chest against it and the handles at shoulder height. Hold the handles with a small, fixed bend in your elbows and your arms reaching forward. Pull your arms out to the sides until they are about in line with your shoulders. Let your shoulder blades come together, then return slowly.

What muscles does the Reverse Fly (Machine) work?

Mainly the rear delts, with help from the traps.

What are common Reverse Fly (Machine) mistakes?

Shrugging the shoulders up. Bending the elbows more as you pull. Forcing the arms far behind your body. Lifting your chest off the pad.

Reverse Fly (Machine): how to do it, form cues and muscles worked

How to do it

Sit facing the pad with your chest against it and the handles at shoulder height.
Hold the handles with a small, fixed bend in your elbows and your arms reaching forward.
Pull your arms out to the sides until they are about in line with your shoulders.
Let your shoulder blades come together, then return slowly.

Key cues

Chest stays on the pad
Fixed, slight elbow bend
Arms travel near shoulder height
Arms lead, shoulder blades follow

Common mistakes

Shrugging the shoulders up
Bending the elbows more as you pull
Forcing the arms far behind your body
Lifting your chest off the pad

Muscles worked

Primary: Rear delts
Secondary: Traps

Equipment

Reverse fly machine.

Variations

Reverse Fly (Dumbbell)
Dumbbell · Rear delts · Pull
Reverse Fly (Cable)
Cable · Rear delts · Pull

References

StrengthLog: Reverse Machine Fly
FitnessVolt: Reverse Pec Deck
Planfit: Reverse Peck Deck Fly