# Reverse Fly (Machine)

> A seated machine fly facing the pad that trains the rear of the shoulders and upper back.

Page: https://fitnessie.app/exercises/machine-reverse-fly/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/reverse-fly-machine/56d2d20f4e54d8e3.mp4

## How to do it

1. Sit facing the pad with your chest against it and the handles at shoulder height.
2. Hold the handles with a small, fixed bend in your elbows and your arms reaching forward.
3. Pull your arms out to the sides until they are about in line with your shoulders.
4. 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)](https://fitnessie.app/exercises/dumbbell-reverse-fly/)
- [Reverse Fly (Cable)](https://fitnessie.app/exercises/cable-reverse-fly/)

## References

- [StrengthLog: Reverse Machine Fly](https://www.strengthlog.com/reverse-machine-fly/)
- [FitnessVolt: Reverse Pec Deck](https://fitnessvolt.com/reverse-pec-deck-alternatives/)
- [Planfit: Reverse Peck Deck Fly](https://planfit.ai/en/exercise/reverse-peck-deck-fly)