How to do a machine seated reverse fly

Setup:

1. Seat Adjustment: Sit on the machine, facing the pads. Adjust the seat height so the handles are roughly aligned with your chest when your arms are extended forward.
2. Chest Pad: Ensure your chest is firmly pressed against the pad throughout the entire movement.
3. Grip: Grasp the handles with a neutral grip (palms facing each other) or a pronated grip (palms facing down), depending on your preference and the machine design.

The Lift:

1. Initiate the Fly: Exhale and pull the handles back, opening your arms wide, leading with your elbows. Keep your back straight and imagine pulling your shoulder blades together.
2. Peak Contraction: Pause briefly at the end of the movement, feeling the contraction in your rear delts (back of the shoulders) and upper back muscles.
3. Controlled Return: Inhale and slowly return the handles back to the starting position, resisting the weight as it comes forward.

Tips:

• Elbow Position: Keep your elbows slightly bent and pointing upwards throughout the movement.
• Focus on the Rear Delts: Concentrate on using your rear deltoid muscles to pull the handles back. Avoid using momentum or swinging your body.
• Avoid Excessive Movement: Keep your torso stable and avoid arching your back as you pull.
• Variations: Some machines allow you to adjust the angle of the movement. Experiment to find the position that best targets your rear deltoids.