Machine Rear-Delt Fly
Isolate & sculpt your rear delts with the Machine Rear-Delt Fly! Build a stronger, more defined back & shoulders.
The Machine Rear-Delt Fly is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: pec deck machine.
Required Equipment
Machine Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Machine Rear-Delt Fly Variations and Alternatives
How to do the Machine Rear-Delt Fly
Adjust the seat of the lever machine so that the handles are at shoulder height when you're seated.
Sit down on the machine with your chest against the pad and feet flat on the floor.
Grasp the handles with a neutral grip (palms facing inward) and extend your arms out at shoulder level.
Keeping your back straight and core engaged, inhale as you slowly pull the handles back, keeping the arms straight until they're in line with your body.
Squeeze your shoulder blades together while holding the peak position briefly.
Exhale as you return the handles to the starting position in a controlled manner, without letting the weights rest or bang on the stack.
Perform the desired number of reps and sets.
Make sure to avoid using momentum to move the weights; the movement should be controlled throughout to effectively target the rear deltoids and other involved muscles. Adjust the weight to maintain good form throughout the sets.
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Machine Rear-Delt Fly FAQs
What muscles does the Machine Rear-Delt Fly work?
The Machine Rear-Delt Fly mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Machine Rear-Delt Fly?
Pec deck machine.
Is the Machine Rear-Delt Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Machine Rear-Delt Fly variations and alternatives?
Similar exercises include the Cable Reverse 45-Degree Fly, Cable Incline Rear-Delt Fly with Supported Back, Seated Rear-Delt Internally Rotated Fly and Lever Lateral Raise.
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