Reverse Machine Flyes

A beginner strength exercise for the shoulders, done with a machine.

Reverse Machine Flyes: finishing position

Main muscles: Shoulders
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Reverse Machine Flyes

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.
In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
Pause at the rear of the movement, and slowly return the weight to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Machine Flyes

Questions

What muscles does the Reverse Machine Flyes work?

Mainly the shoulders.

Is the Reverse Machine Flyes good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Reverse Machine Flyes?

Good alternatives that train the shoulders: Leverage Shoulder Press, Machine Shoulder (Military) Press, Smith Machine One-Arm Upright Row or Smith Machine Overhead Shoulder Press.

How many sets and reps of the Reverse Machine Flyes should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).