Seated Reverse Flies


The seated rear delt fly is one of the better back toning exercises. It’s executed using the chest fly machine and is effective in strengthening the posterior deltoid (rear shoulder) and the muscles of the upper back region. Its action is similar to that of the bent over dumbbell reverse fly only the seated version allows the trainee to place his/her primary focus on the actual muscle contraction rather then the path of movement. Due to the reduced movement complexity, the seated version is an ideal option for those who are in the beginning phases of their exercise programs.


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  1. Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
  2. Grasp the side handles using a grip that has your palms facing the ground.
  3. Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
  4. Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
  5. Repeat until the desired number of repetitions are completed.
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