Back exercise

Machine Reverse Fly

How to do the Machine Reverse Fly with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Face the fly machine while seated with your chest against the pad and the handles positioned in front of your torso. Reach forward and grasp each handle with a pronated or neutral grip. Contract the rear delts while keeping the elbows bent and open the arms in a reverse fly…
Download on the App Store Get it on Google Play
Illustration showing the Machine Reverse Fly
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Fly machine Fly machine
Technique

How to do the Machine Reverse Fly

  1. 1 Face the fly machine while seated with your chest against the pad and the handles positioned in front of your torso.
  2. 2 Reach forward and grasp each handle with a pronated or neutral grip.
  3. 3 Contract the rear delts while keeping the elbows bent and open the arms in a reverse fly motion.
  4. 4 Slowly lower the handles back to the starting position.