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Rear Delt Fly - Machine

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  Grip top bar (palms down). Sit in good body alignment (abs tight, chest up, back straight). Squeeze together (retract) shoulder blades. Keep elbows and forearms parallel to the floor throughout entire exercise. In a controlled motion, keeping elbows up, pull bars out and back as far as possible without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before the next repetition.

Here are a few suggested alternative exercises:

  • Ball Dumbbell Front Raise
  • Ball Dumbbell Overhead Press
  • Ball Prone Reverse Fly
  • Band Front Raise
  • Band Lat Raise
  • Band Reverse Flys
  • Band Shoulder Press
  • Band Upright Row
  • Dumbbell Front Raise
  • Dumbbell Lat Raise
  • Dumbbell Rear Delt
  • Dumbbell Upright Row
  • Seated Arnold Press - Dumbbell
  • Seated Dumbbell Press
  • Seated Rear Delt Row - Machine
  • Seated Shoulder Cable Press
  • PowerBlock Dumbbells