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Reverse fly machine

Seated facing a fly machine's pad, the handles sweep out and back to the sides: the reverse fly on a machine's guided path.

Shoulder blades family

Reverse fly machine

DemandEasy
Equipment requiredStrength machine
Muscle focusShoulders · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Sit facing the machine with the chest on the pad and the handles at shoulder height, the palms facing in.
  2. Sweep the hands out and back until the arms are in line with the shoulders.
  3. Return slowly.

Form cues

  • A palms-in grip works the rear shoulder more.
  • Keep the chest on the pad.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

Strength machine

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Incline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxOne-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or boxStanding cable reverse fly demonstrated on the 3D figure3D demoStanding cable reverse flyIntermediate · A cable machineFlat-bench reverse fly demonstrated on the 3D figure3D demoFlat-bench reverse flyBeginner · A dumbbell + A bench or boxLow-incline reverse fly demonstrated on the 3D figure3D demoLow-incline reverse flyBeginner · A dumbbell + A bench or boxOne-arm flat-bench reverse fly demonstrated on the 3D figure3D demoOne-arm flat-bench reverse flyBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Reverse fly machine work?

Mainly the shoulders and back.

What equipment do I need for the Reverse fly machine?

Strength machine.

Is the Reverse fly machine good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bent-over reverse fly.

What is an easier alternative to the Reverse fly machine?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the Reverse fly machine harder?

Progress to the Bent-over reverse fly or the Incline reverse fly with external rotation. Follow that guide’s technique and any stated timing.