How to do a machine seated reverse fly(parallel grip)

Setup:

1. Seat Adjustment: Sit on the machine with your chest firmly pressed against the pad.
2. Handle Height: Adjust the handles so they are at shoulder height.
3. Grip: Grasp the handles with a parallel grip (palms facing each other, thumbs pointing up).
4. Elbow Position: Slightly bend your elbows and position them at shoulder height as well.

The Lift:

1. Initiate the Fly: Exhale and pull the handles apart and backward, leading with your elbows. Focus on squeezing your shoulder blades together.
2. Extend Backwards: Continue pulling until your elbows are slightly behind your body.
3. Hold and Squeeze: Pause briefly at the end of the movement, feeling the contraction in your rear delts (back of the shoulders) and upper back muscles.
4. Controlled Return: Inhale and slowly return the handles back to the starting position, resisting the weight as it comes forward.

Tips:

• Focus on the Rear Delts: Concentrate on using your rear deltoid muscles to pull the handles back.
• Elbow Position: Keep your elbows elevated and slightly bent throughout the movement.
• Control the Movement: Avoid swinging your arms or using momentum. The movement should be smooth and controlled.
• Variation: You can also perform this exercise with a pronated grip (palms facing down).