Machine Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Machine Reverse Fly targets the shoulders and traps by isolating the posterior deltoids. This exercise involves sitting on a machine with your chest against the pad and arms extended forward. Grasping the handles, engage your shoulder blades and slowly pull the arms out and backward, squeezing the shoulder blades together at the end of the movement. The machine guides the movement path and helps maintain tension on the targeted muscles throughout the range of motion. This exercise is effective for building strength and definition in the posterior shoulder muscles while minimizing potential strain on the lower back compared to free weights.
How to Perform
Sit on the fly machine with your chest pressed against the pad, ensuring that the handles are positioned in front of your torso.
Reach forward and grab each handle using a pronated or neutral grip, depending on your preference.
Engage your posterior deltoids by contracting the rear shoulder muscles, keeping your elbows slightly bent.
Begin the movement by opening your arms out and backward in a reverse fly motion, focusing on squeezing the shoulder blades together.
Control the return by slowly lowering the handles back to the starting position, ensuring constant tension on the target muscles.
Repeat the movement for the recommended number of repetitions, maintaining smooth and controlled movements throughout.
Tips
Focus on initiating the movement from your upper arms, keeping the motion centered around the shoulder joints rather than relying on scapular retraction.
Minimize excessive movement of the shoulder blades—there may be a slight retraction at the end of the range, but it should not be exaggerated.
Keep your head in a neutral position and avoid pushing it forward as you open your arms, maintaining proper alignment throughout the exercise.
How Not to Perform
Avoid Using Momentum
Do not jerk or swing your body to move the handles. Focus on slow, controlled movements to maintain tension on the target muscles (shoulders and traps) throughout the entire range of motion.
Don’t Overextend Your Arms
Avoid hyperextending your arms beyond shoulder level, as this can place unnecessary strain on the shoulder joint and reduce the effectiveness of the exercise.
Don’t Let Your Shoulders Elevate
Keep your shoulders relaxed and avoid shrugging them up toward your ears. Shrugging the shoulders can shift the focus away from the rear delts and traps, causing strain on the neck.
Don’t Arch Your Back
Keep your lower back neutral and avoid excessive arching. Overarching can strain the spine and shift focus away from the shoulders. Maintain a stable torso throughout the movement.
Avoid Widening Elbows Too Much
Keep a slight bend in your elbows and avoid flaring them out excessively. Flared elbows can lead to unnecessary shoulder stress and take tension off the targeted muscles.
Don’t Rush the Movement
Perform the exercise at a steady pace. Moving too quickly reduces muscle engagement and can lead to improper form. Focus on both the concentric and eccentric phases of the movement for maximum effectiveness.
Avoid Using Excessive Weight
Do not load the machine with too much weight, which could force you to use poor technique or momentum to complete the movement. Select a manageable weight that allows for proper form and muscle isolation.
Don’t Forget to Engage Your Core
Failing to engage your core can lead to poor posture and instability, potentially causing back strain. Keep your abs tight to support your spine and maintain proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
