Machine reverse fly
Overview of the exercise
The machine reverse fly exercise is a popular strength-training exercise that targets the muscles in the upper back, specifically the posterior deltoids, rhomboids, and trapezius. This exercise is performed using a resistance machine, making it a safe and effective way to build muscle and improve posture. The reverse fly exercise can be performed by individuals of all fitness levels and is a great way to add variety to your workout routine. Whether you’re a beginner or an experienced fitness enthusiast, the machine reverse fly is an excellent exercise for strengthening the upper back and preventing imbalances in the shoulders and upper body.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Machine
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Rhomboids, Traps
Instructions:
Step 1: Start by sitting on the machine with your back straight and feet flat on the floor.
Step 2: Adjust the seat height and weight stack to your comfort and desired resistance level.
Step 3: Grasp the handles of the machine with a palms-down grip and extend your arms out in front of you.
Step 4: Engage your shoulder blades and keep your core tight as you slowly raise your arms to the side, as if you were spreading your wings.
Step 5: Hold the position for a moment and then release back to the starting position. Repeat for the desired number of repetitions.
Step 6: Remember to keep a slow and controlled movement throughout the exercise, avoiding any swinging or momentum.
Step 7: When finished, release the weight stack and carefully stand up from the machine.
Safety tip: Make sure to use proper form and avoid overexerting yourself, as this can lead to injury. If you feel any pain or discomfort, stop the exercise immediately and consult with a professional.
Machine Reverse Fly Tips
- Keep your core tight and maintain good posture throughout the exercise to ensure maximum effectiveness.
- Avoid arching your back or hunching forward as you perform the movement, as this can compromise the effectiveness of the exercise and lead to injury.
- Start with a lighter weight and gradually increase resistance as you become more comfortable with the movement.
- Focus on using your shoulder muscles to perform the movement, rather than relying on momentum.
- Pay attention to your breathing.
