Reverse Machine Flyes

About: The machine rear delt fly is an exercise targeting mainly the rear head of the shoulder muscle. It’s a great burnout movement that is also very easy to learn and master. This exercise can be performed on the machine chest fly, facing the opposite direction.

Technique: Make sure your seat is at the right height (it should be at the same level as your shoulders; not too high or too low). Find a grip that works for you and push the shoulders forward while bringing your arms out. Hold for a second and then slowly return to the starting position. Focus on maintaining the fixed position of your shoulders.