Machine Rear-Delt Fly
Isolate & sculpt your rear delts with the Machine Rear-Delt Fly! Build a stronger, more defined back & shoulders.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Adjust the seat of the lever machine so that the handles are at shoulder height when you're seated.
2. Sit down on the machine with your chest against the pad and feet flat on the floor.
3. Grasp the handles with a neutral grip (palms facing inward) and extend your arms out at shoulder level.
4. 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.
5. Squeeze your shoulder blades together while holding the peak position briefly.
6. Exhale as you return the handles to the starting position in a controlled manner, without letting the weights rest or bang on the stack.
7. 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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