Strength

Seated Machine Reverse Fly

The Seated Machine Reverse Fly exercise targets your back and shoulder muscles for strength and endurance. This upper body workout aids in good posture and chest muscle balance. It emulates the motion of a bird spreading its wings.

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Seated Machine Reverse Fly instructions

Step-by-step instructions

Sit on the machine with your chest against the pad.

Hold onto the handles, with palms facing each other and elbows slightly bent.

Pull the handles back to the sides with both arms until they're parallel with the floor.

Hold the end of the movement for a split-second, then slowly return the handles to the starting position.

Repeat this movement for the programmed number of reps, focusing on squeezing the middle of your back as you pull the handles.

Sit on the machine with your chest against the pad.

Hold onto the handles, with palms facing each other and elbows slightly bent.

Pull the handles back to the sides with both arms until they're parallel with the floor.

Hold the end of the movement for a split-second, then slowly return the handles to the starting position.

Repeat this movement for the programmed number of reps, focusing on squeezing the middle of your back as you pull the handles.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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