Rear Delt Reverse Fly (Machine)
Complete guide to Rear Delt Reverse Fly (Machine). Learn proper form, technique, and execution. Targets Rear Delts. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Rear Delt Reverse Fly (Machine)
Add the appropriate amount of weight and sit on the reverse fly machine facing the pad.
Grab the handles with a neutral grip and rest your chest against the pad.
Engage your abs and take a breath.
Pull both handles out and back in a wide arc, squeezing your rear delts at the top and exhale. Keep a slight bend in your elbows.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |