Machine Rear Delt Fly
Primary Muscle Group: Deltoids
Secondary Muscle Group: rhomboids (between shoulder blades), trapezius (neck, shoulders, and upper back),
Equipment Needed: Rear Delt Fly Machine
The Benefits of Machine Rear Delt Fly
Machine rear deltoid fly is an excellent exercise for the rear part of the shoulder. Similar to the, cable exercise, the rear deltoid fly machine provides a uniform resistance throughout the range of movement. The machine also offers several technical adjustments to grip, trajectory, and range of motion to help isolate the posterior deltoid.
The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.
Some of the key benefits of the Machine Rear Delt Fly are;
Adds size and strength to the posterior deltoids.
Easy to learn and master the technique.
Helps develop bigger, more balanced, and healthier shoulders.
Great burnout movement on shoulder day.
Works the rhomboids and lower and middle traps.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Machine Rear Delt Fly
When doing the Machine rear delt fly, it can be tempting to heavy once you feel confident with the exercise. However, the rear delts are not the strongest muscles in the body. If you use too much weight, you will end up completing partial reps. Using too much weight compromises the benefits of the exercise and can even risk injury.
How To Do Machine Rear Delt Fly
1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.
For Perfect Technique
The seat of the machine should be adjusted to a height that allows the shoulders to be at the same level as the hands gripping the handle (or just little below shoulder level).
The elbow should be held up in line with shoulder & the wrist throughout the movement.
Using the horizontal handles with a pronated grip (palms down) is the best method of isolating the posterior deltoid because the shoulder is internally rotated.
Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
Keep your chin and rib cage lifted so that you are not tempted to lean forward in an attempt to push the handles further back.
Variations
Once you have mastered the Machine Rear Delt Fly Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Standing Dumbbell Lateral Raises
The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape.
1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
3. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
4. Pause at the top of the movement, and then slowly lower the weight back to the starting position.
5. Do not let the dumbbells touch your body, and then raise them for the next rep.
How To Do Dumbbell Front Raise
1. Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
2. Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
3. Brace the abdominal muscles.
4. Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
5. Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.