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GYHow to do a Reverse fly⤵️✅
The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder).
Here are some tips to performing the exercise:
Hand position
set-up at or slightly above shoulder height. Not too high, not too low (determined by the position of the seat and body).
starting slightly high and ending subtly low can help reduce upper trap activation.
throwing your hands back as far as possible (indicated by the red line top left) can cause the rhomboids and traps takes over the movement.
-stabilize the shoulder blades. Don't go too far back.
Allow some movement but nothing drastic. This will dictate your range of motion (top right).
control the movement on the way back and in. Don't just throw your hands and arms back; move with intent.
Grip
- both neutral or pronated / internally rotated / palms down (as demonstrated) work well. -
- tight grip, think about driving your hands out (not back) with outside of your hand. Creating a wide, half circle.
Body position
- hips back and lean forward into the pad. This can help with your line of pull (reducing that upper
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