Reverse Machine Flyes

The Reverse Machine Flyes isolates the Shoulders through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.

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Reverse Machine Flyes - starting position

Starting position

Reverse Machine Flyes - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Reverse Machine Flyes

  1. 1

    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.

  2. 2

    In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.

  3. 3

    Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.

  4. 4

    Pause at the rear of the movement, and slowly return the weight to the starting position.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Reverse Machine Flyes work?

The Reverse Machine Flyes primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

Is the Reverse Machine Flyes good for beginners?

Yes, the Reverse Machine Flyes is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Reverse Machine Flyes?

You need machine to perform the Reverse Machine Flyes. Most commercial gyms will have this available.

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