Machine Rear Delt Fly
Also known as: rear delt machine, reverse pec deck
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Seated against the chest pad with the machine's fixed arc doing the steering, the reverse pec deck strips the balance and hinge demands out of rear delt training entirely. That makes it the easiest place in this family to push near failure or run drop sets; set the seat so the handles sit level with your shoulders.
How to do the Machine Rear Delt Fly
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and keep your arms slightly bent.
- Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Rear Delt Fly work?
The Machine Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Machine Rear Delt Fly good for beginners?
Yes. The Machine Rear Delt Fly is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Rear Delt Fly?
If you cannot do the Machine Rear Delt Fly, try the Single Arm Supported Dumbbell Rear Delt Fly, the Neutral Grip Machine Rear Delt Fly or the Incline Bench Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.