How to Do Reverse Machine Fly

Reverse Machine Fly is a shoulders exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Reverse Machine Fly

  1. 01Sit facing the machine with the chest against the pad and adjust the handles to shoulder height.
  2. 02Grip the handles with an overhand or neutral grip and maintain a slight bend in the elbows.
  3. 03Pull the handles out and back in a wide arc until the hands are in line with the shoulders.
  4. 04Squeeze the shoulder blades together at the end of the range of motion.
  5. 05Return the handles to the starting position without allowing the weight plates to touch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Reverse Machine Fly

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine pulling the handles apart toward the side walls rather than backwards to keep the tension on the rear deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Reverse Machine Fly questions

What muscles does Reverse Machine Fly work?

Reverse Machine Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Reverse Machine Fly correctly?

Sit facing the machine with the chest against the pad and adjust the handles to shoulder height. Grip the handles with an overhand or neutral grip and maintain a slight bend in the elbows. Pull the handles out and back in a wide arc until the hands are in line with the shoulders. Squeeze the shoulder blades together at the end of the range of motion. Return the handles to the starting position without allowing the weight plates to touch.

What is the A90 coach tip for Reverse Machine Fly?

Imagine pulling the handles apart toward the side walls rather than backwards to keep the tension on the rear deltoids.

Is Reverse Machine Fly suitable for beginners?

Reverse Machine Fly is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Reverse Machine Fly?

Reverse Machine Fly uses machine.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes reverse machine fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime