The rear delt fly machine, or reverse pec deck, lets you train the back of the shoulders from a stable seated position with chest support. It is an easy way to target the rear delts and upper back without needing to balance or hinge forward.
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3
Sets
15
Reps
Machine
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Rear deltoid
📋 How To Perform Rear Delt Fly Machine
1
Sit facing the machine pad, grips in front of you at chest height.
2
Pull the handles out and back, squeezing your shoulder blades together.
3
Keep a slight bend in your elbows throughout.
4
Return slowly to the start, feeling a stretch across your rear delts.
5
Keep your chest against the pad — don't lean back to cheat the weight.
💡 Benefits of Rear Delt Fly Machine
Isolates the rear deltoids and mid-back with a stable, guided path, so it is easy to feel working and easy to learn. It supports shoulder health, improves posture and balances pressing-heavy training.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 20 reps with a controlled tempo. Set the handles at shoulder height with the arms slightly bent, and pause for one second at the squeeze.
⚠️ Common Mistakes to Avoid
Gripping tightly and pulling with the biceps instead of leading with the elbows
Shrugging the shoulders up toward the ears
Using too much weight and cutting the range short
✅ Pro Tips
Set the handles at shoulder height and keep the arms slightly bent
Squeeze the shoulder blades together and hold for a second
🛡️ Safety Notes
Very safe. Keep the chest pressed to the pad and the neck relaxed, and avoid forcing the arms far behind the torso.
🔁 Progressions & Regressions
Make it harderslow tempo with pauses at the squeeze.
