Machine Reverse Fly
With arms extended on the pads, sweep them back in a wide arc, squeezing the rear delts and pausing.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts
- Equipment
- Machine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Reverse Fly work?
- The Machine Reverse Fly mainly works the rear delts.
- What equipment do you need for the Machine Reverse Fly?
- A machine.
- How many sets and reps of the Machine Reverse Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Reverse Fly?
- Band Pull-Apart, Band Rear Delt Row, Cable Face Pull and Cable Rear Delt Fly work the same main muscle.
Program it for your clients
Coaches add the Machine Reverse Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.