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Reverse Machine Flyes

Performed in the reverse (supinated) grip variation, this variation primarily targets your Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Shoulders

How to perform Reverse Machine Flyes

  1. Step 1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
  2. Step 2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
  3. Step 3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
  4. Step 4. Pause at the rear of the movement, and slowly return the weight to the starting position.

Frequently asked questions

Which specific muscles does the reverse machine fly target?

This exercise primarily isolates the posterior deltoids. It also engages the rhomboids and middle trapezius to assist with scapular retraction during the movement.

What is the most common form mistake to avoid during this movement?

Avoid using momentum or shrugging the shoulders toward the ears. Keep the chest pressed firmly against the pad and maintain a slight bend in the elbows throughout the set.

How should I set the seat height for optimal shoulder engagement?

Adjust the seat so the handles are level with your shoulders. This alignment ensures the tension remains on the posterior deltoids rather than shifting to the upper traps.

Is this exercise suitable for beginners and how should they start?

The machine provides a fixed path of motion, making it ideal for all levels. Beginners should focus on a slow tempo and a full range of motion before increasing the weight.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions with moderate weight. Focus on the mind-muscle connection and a brief pause at the peak of the contraction.

Sample sets & reps for Reverse Machine Flyes

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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