Rear Delt Machine Fly

Rear delts, rhomboids, trapsRear Delt Fly Machine

An isolation machine movement for targeting the rear shoulders and upper back. Performed seated facing the chest pad to lock your torso in place and prevent cheating.

How to do it

1Set the seat height so the handles align directly with shoulder level.

2Sit facing the machine, press your chest firmly to the pad, and grab the handles.

3Set a soft bend in your elbows and freeze that joint angle for the set.

4Exhale and pull the handles back in a wide arc using your rear delts, squeezing your upper back.

5Hold for a second at peak contraction, feeling the work in the back of your shoulders.

6Inhale as you slowly return to the start without letting the weight stack crash.

Common mistakes

Locking out or overly bending your elbows, shifting strain off your rear delts and onto your triceps or joints.

Shrugging your shoulders toward your ears, over-activating your upper traps.

Lifting your chest off the pad to swing the handles back with your body weight.

Breathing

Exhale as you drive your arms back into peak contraction; inhale smoothly as you return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.