Rear Delt Flyes (Machine)

Muscles Worked

Primary

Shoulders

Quick Cues

1

Chest against the pad

2

Pull handles wide

3

Squeeze rear delts

4

Control the return

Equipment Needed

Rear Delt Machine

Adjust the seat height so the handles align with your shoulders when seated.
Sit facing the pad, chest against it, and grip the handles with a neutral or pronated grip.
Keep your back straight and arms roughly parallel to the floor with a slight bend in your elbows.
Push both handles outward and back in a wide arc, leading with your elbows & not your hands.
Squeeze your rear delts at the end of the movement when your arms are fully extended to the sides.
Slowly return the handles back to the starting position under control, without letting the weight stack touch down between reps.
Keep your chest in contact with the pad throughout and avoid shrugging or rolling your shoulders forward.
Repeat for the desired number of repetitions.

Common Mistakes

Using too much weight

Not adjusting the machine to align with the rear delts

Pulling with the arms instead of the rear delts

Pro Tips

Adjust the chest pad and pull handles back with your elbows high

Squeeze your shoulder blades together at the end of each rep

Use a slow, controlled return to the starting position

Your Progress

Variations

Face Pulls

Rear Delt Cable Flyes

Rear Delt Dumbbell Flyes