GymPlan AIReverse Machine Flyes
Reverse Machine Flyes is a beginner isolation machine exercise that mainly works your shoulders.
💪 Shoulders🏋️ Machine📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the reverse machine flyes
- Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.
Muscles worked
Primary: Shoulders
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialReverse Machine Flyes alternatives
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What muscles does the reverse machine flyes work?
It mainly works your shoulders.
How many sets and reps of reverse machine flyes should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the reverse machine flyes good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.