Reverse pec deck
A fly machine used facing the pad to train the rear shoulders and upper back.
- Muscle group: Shoulders
- Equipment: Machine
- Difficulty: Beginner
Also known as: Reverse machine fly, Rear delt machine, Omvendt butterfly
How to do it
- Sit facing the pad with the handles at shoulder height and the arms straight in front of you.
- With a slight elbow bend, sweep the arms out and back in a wide arc.
- Pause when the arms are in line with your body, then return slowly.
Common mistakes
- Squeezing the shoulder blades hard so the upper back takes over.
- Using momentum and letting the weights crash at the front.
Alternatives
Watch a video demonstration on YouTube
“How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)” by Mind Pump TV (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.