A reverse fly performed facing the pec deck machine, pushing the handles back and out. A stable, easy-to-load rear delt isolation exercise.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit facing the pad with chest against it, handles set to the rearmost position and at shoulder height; grip with arms straight in front.
Keep the chest on the pad and elbows slightly bent.
Sweep the handles out and back until the arms are in line with the body.
Pause briefly.
Return slowly to the front.
Breathing: Exhale as you open the arms, inhale as you return.
Push out wide
Chest stays on the pad
Don't shrug
Seat too high or low
Using momentum
Pulling the shoulder blades hard together so the traps dominate
Adjust the seat so the handles are at shoulder height to keep the movement comfortable.