Rear Delt Fly Machine

How to Perform the Rear Delt Fly Machine

1. Adjust the handles on the pec deck machine to the rear position and set the seat height so the handles are at shoulder level.
2. Sit facing the machine with your chest pressed against the pad and grip the handles with a neutral or overhand grip.
3. Start with your arms extended in front of you at shoulder height with a slight bend in your elbows.
4. Pull the handles apart and back by squeezing your rear deltoids, moving your arms in a wide arc.
5. Continue until your arms are in line with or slightly behind your shoulders, squeezing the rear delts at the peak contraction.
6. Slowly return the handles to the starting position under control without letting the weight stack slam.
7. Keep your chest pressed firmly against the pad and avoid arching your back throughout the movement.
8. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Effectively isolates the rear deltoids, which are difficult to target with compound movements alone.
• ✓Improves posture by strengthening the muscles that counteract forward shoulder rounding.
• ✓The machine provides a fixed path that makes it easy to maintain proper form even when fatigued.

Pro Tips

• ●Use a neutral grip (palms facing each other) to maximize rear deltoid activation.
• ●Hold the peak contraction for 1-2 seconds on each rep for better mind-muscle connection.
• ●Perform rear delt work at the beginning of your shoulder workout to prioritize this often-lagging muscle group.

Variations

Recommended Sets & Reps