1.5M
AMREAR DELT FLY'S: DO's and DON'Ts
@ameer.b.fit
#Back Fly Machine
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8.8K
YOWant to build strong shoulders and improve posture? 💪
Here’s how to nail the Reverse Fly Machine:
1️⃣ Set the seat so your chest is level with the handles.
2️⃣ Keep a slight bend in your elbows, don’t lock them.
3️⃣ Focus on squeezing your shoulder blades together, not just moving your arms.
4️⃣ Control the movement—no rushing, feel the burn.
It’s one of the best moves to target your rear delts and strengthen your upper back! 🔥
#fitnessbali #personaltrainerbali #baliworkout #gymtips #shoulderworkout #reardelts #upperbodystrength #gymguide #fitinbali #strengthtraining
@yosiyulandika
0
ANWorkout Wednesday! 🏋️
Level up your rear delt game with the Rear Delt Fly Machine! 💪 Here's how to master it:
Adjust the machine seat and handles to your height.
Sit down with your chest against the pad and grasp the handles.
Keep your back straight and feet flat on the floor.
Start with your arms in front of you, then slowly open them wide.
Squeeze your rear delts at the peak of the movement.
Return to the starting position with control.
Aim for 3 sets of 12-15 reps.
Time to fly high and strengthen those rear delts! 🦅💥 #RearDeltFlyMachine #FitnessGoals
@anytimefitnesspaignton
27.9K
VAREVERSE FLY EN MÁQUINA PECK DECK
Uno ejercicio increíble para tus deltoides posteriores, pero si bien ejecutado!
#reversefly #deltoides #deltoidesposteriores #peckdeck
@valeria.gym
270.6K
ALReverse 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 trap activation) and will provide more stability (mechanical efficiency).
@alex_lueth
12.8K
ALPERFECT MACHINE REVERSE BETTURFLY ! 🔥💪 …
#backworkout #butterfly #trainingtips #gymtips #gymhacks #gymrat #musculos
@alpha.coaching2.0
20.7K
PUWondering how to use the rear delt/pec fly machine? Check this out 👆
#PureGym #GymWorkouts #GymTips
@puregymofficial
840.3K
KALet’s hit machine rear delt flys together 🫡
❤️ Choose a weight you can control
❤️ Set the handles all the way at the end for full range of motion
❤️ Adjust the seat so your arms and shoulders are level to keep your shoulders down
❤️ Keep your hands from going too high to avoid shrugging
❤️ Press your feet firmly into the floor for stability
❤️ Lean your chest on the pad but keep your hips away
❤️ Extend forward for a full stretch then sweep out and hold for 2 seconds
Save this and apply on your next shoulder day!
@katriona.fit
697.7K
DESize & Shred Training program
👉🏻 deltabolic.com (link in bio)
✅ The PERFECT Rear Delt Machine Fly (DO THIS!)
1️⃣ Use a pronated grip (palms facing down) to better target the rear delts
2️⃣ Push the handles apart by spreading your shoulder blades to maximize rear delt activation
3️⃣ Protract your shoulders slightly (round them forward) to keep tension off the upper back
4️⃣ Lead with your elbows, pointing them out to the sides rather than down
@deltabolic
0
AN✨ Rear Deltoid Fly Machine ✨
Our regular member workout on the rear deltoid machine today.
The rear delt fly machine, also known as the reverse fly machine, is a gym machine exercise that builds strength in your rear deltoids.
This machine can teach novice weightlifters how to activate their rear delts in the safest way possible.
Simply put, learning the rear delt fly machine will greatly improve your shoulder workout routine!
Rear Delt Fly Machine Benefits
1. STRONGER SHOULDERS
The rear delt fly machine strengthens your shoulder muscles by developing your posterior deltoids. While this is an accessory exercise, the rear delt fly machine can boost your performance in compound exercises such as the overhead press, barbell bench press, and the deadlift.
Strong shoulders play an integral role in a variety of exercises — you should train them accordingly!
2. REDUCED RISK OF INJURY
Compared to free weight exercises such as the bent over reverse fly, the rear delt fly machine provides far more stability.
There is little strain placed on your lower back and your core does not need to work as hard to stabilize your torso. You also don’t need to worry about the path of your hands, as the machine restricts your range of motion.
As a result, you can focus on training your rear delts without the increased risk of injury. This option is perfect for beginners or people with a prior history of shoulder issues.
3. IMPROVED POSTURE
Hours of sitting in chairs and muscle weaknesses can cause you to hunch over and round your shoulders over time. Thankfully, the rear delt fly machine is one of the best exercises to improve it!
If you deal with back pain and constantly find yourself slouched over, the rear delt fly machine can tighten your rear delts to correct this problem.
#afmacpherson #afsingapore #anytimefitness #Thursday #fitness #gym #motivation #reardelt #reardeltoid #gym #fitness
@anytimefitnessmacpherson
10.6K
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
#reversefly #backworkout #backday #biceps #triceps #shoulders #fullbody #shredded #aesthetic #gymrat #fitness #workoutroutine #workoutmotivation #fypage
@gymrats.pro
0
RIThe Seated Row Machine..
-
I have almost never been on a row machine that I didn’t somewhat like. The trick is to get a full stretch at the front and a full contraction at the back. Make sure that your shoulders are relaxing forward on the eccentric and moving back as you squeeze your shoulder blades together on the concentric. Doing this will help you develop a strong back and even help with posture over time! Give it a shot
@rickerfit
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