Reverse fly machine

A controlled strength exercise for rear shoulders and upper back. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Have staff set the machine for the reverse-fly direction, adjusting the seat and handles. Sit facing the pad with the chest supported.
2. With elbows gently bent, open the arms outward through a comfortable range. Keep the shoulders away from the ears.
3. Return the handles slowly without letting the stack slam.

Muscles involved

Rear shoulders and upper back.

Common mistake to avoid

Avoid pushing the head forward or shrugging to move the load.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Seated dumbbell shoulder press
• Dumbbell lateral raise
• Machine shoulder press
• Cable face pull

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