The Reverse Machine Fly is a great isolation exercise to target the rear delts aka the back of your shoulders.
Watch the REVERSE MACHINE FLY: exercise demonstration video above.
To perform REVERSE MACHINE FLY:
1. Set the positioning of the handles as close to the rear of the machine as possible to give you a full range of motion and adjust the seat so the handles are at shoulder height.
2. Grip the handles with an overhand grip, then keeping your chest pushed into the pad, initiate the muscles in your rear delts and back by pushing the the weight out then back in a semi-circle motion, with your arms extended with a slight bend in the elbow.
3. The only movement comes from the shoulder joint as this isolates the rear delt muscles.
To build bolder shoulders, check out our Delt Demolition Workout video. Give it a try!
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