Seated Overhand-Grip Reverse Machine Flye
a.k.a. Rear Delt Machine Flyes
Differentiation: Mechanics
This variation of Reverse Flyes is unique. Here is how: you hold the butterfly machine's handles with overhand grip. This hand position targets your rear deltoids. Using a machine eliminates the need to balance any weight, (like you would need to do when performing Incline Reverse Flyes with dumbbells). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the definition of your rear deltoids.
Starting Position
To get into starting position, do this...
1) Locate a Butterfly Machine.
2) Select a suitable weight.
3) Adjust the seat height, so that the handles are at shoulder height at the rear of the machine.
4) Set the Butterfly machine's adjustable arms to the correct setting, if needed.
5) Sit facing backwards on the bench of the butterfly machine.
6) Place your feet flat on the floor, shoulder-width apart.
7) Grasp a handle in each hand - with your palms facing inward.
8) ...and your elbows slightly bent.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while stretching the handles outward to your sides in an arc motion
3) ...until you feel your back muscles stretch.
4) Once your arms reach an airplane like position, hold this position for a count of one second.
5) Then, inhale while gradually allowing your hands to return to the forward, starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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