Machine Rear Delt Fly

In this video Head Coach, Adrian Ball, covers the Machine Rear Delt Fly. The machine variation of this movement is a great exercise for the specific development of the Rear Delts due to it’s ability to load the rear delts effectively.

1: Sit on the pad facing the rear delt machine and plant your feet firmly on the ground. Your chest should be pressed up against the chest pad and your back should be straight.

2: Grab the inside horizontal handles with your palms facing inwards (depending on the machine in your gym). Your arms should be slightly bent.

3: Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders.

4:  Squeeze your rear delts in this position and slowly return to the starting position.

Check out the other Back movements we have available on the site by simply selecting “Back” in the categories.