Exercise guide · Shoulders & Traps

Machine Rear Delt Fly

Machine rear delt fly isolates the rear shoulders on a reverse fly or pec-deck machine. Adjust the seat so your arms open at shoulder height with soft elbows and squeeze your rear delts at the end.

Targets: Rear delts
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Rear Delt Fly

Adjust the seat so handles align with mid-chest or shoulder height when seated. Select a light weight to start.
Sit facing the pad with your chest against it, or follow the machine design for rear fly. Grip the handles with soft elbows.
Start with arms in front of you along the machine path, shoulders down and chest tall.
Open your arms in a wide arc behind you, squeezing rear delts until upper arms align with your torso.
Return under control to the start without letting the weight stack slam.

Form cues

Back stays on the pad
Lead with elbows, soft bend
Squeeze rear delts at the top
Smooth open and close

Common mistakes

Seat height too high or low
Shrugging shoulders on the squeeze
Using too much weight and shortening range
Turning the motion into a row

Muscles worked

Primary

Rear delts

Secondary

Mid back

Safety: Start light to find seat height. Stop if you feel shoulder pinching at the end range.

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