Machine Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Rear Delt Fly is an isolation exercise primarily targeting the rear deltoids (shoulders) with secondary engagement of the upper back muscles. This exercise requires a machine setup, where the handles are adjusted so they are further away from the body, allowing the arms to be extended back while seated with the chest against the pad. By pulling the arms backward and contracting the shoulder and upper back muscles, the movement focuses on strengthening and sculpting the rear delts while also engaging the muscles of the upper back, including the traps and rhomboids. It's a controlled and efficient exercise for improving shoulder stability and posture.
How to Perform
Begin by setting the machine handles to the farthest position (referred to as the "0" setting), ensuring they are positioned away from your body for optimal range of motion.
Take a seat and position yourself with your chest pressed firmly against the chest pad for stability.
With your arms extended forward and grasping the handles, prepare for the movement.
As you exhale, pull your arms backward, leading with your elbows while maintaining a slight bend in your elbows throughout the motion.
Focus on contracting the muscles in your shoulders and upper back as you pull, ensuring the rear delts are doing the majority of the work.
Once you’ve reached the full range of motion, squeeze your shoulder blades together to maximize the contraction.
Inhale as you slowly return to the starting position, maintaining control of the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep a slight bend in your elbows throughout the movement to prevent unnecessary strain on the joints.
Focus on squeezing your shoulder blades together at the peak of the movement for maximum rear delt activation.
Avoid using momentum; keep the movement slow and controlled to fully engage the muscles.
Ensure your chest remains in contact with the pad to stabilize your body and prevent swinging.
Adjust the seat height so that your arms are at shoulder level when grasping the handles, ensuring proper alignment.
Don’t overextend your arms at the end of the movement; stop when your elbows are slightly behind your body to protect the shoulder joint.
Start with a light weight to perfect your form before progressively increasing resistance.
Maintain a neutral head position, keeping your neck in line with your spine to avoid unnecessary strain.
Avoid leaning forward or backward; keep your torso steady and upright for optimal muscle engagement.
Breathe steadily, exhaling as you pull your arms back and inhaling as you return to the starting position.
How Not to Perform
Don’t use momentum: Avoid jerking or swinging your body to move the weights. This reduces muscle activation and increases the risk of injury, especially to the shoulders.
Don’t straighten your arms completely: Never lock your elbows at the end of the movement. This can place unnecessary stress on your elbow joints and reduce the effectiveness of the exercise.
Don’t lean forward or backward: Keep your torso steady and maintain full contact with the chest pad. Leaning can shift focus away from the rear delts and put strain on your back.
Don’t arch your back: Avoid excessive arching in the lower back as this can cause strain and take focus away from the rear deltoids and upper back.
Don’t use too heavy of a weight: Lifting too heavy can cause you to lose form and engage incorrect muscles, potentially leading to injury. Start with a manageable weight and focus on technique.
Don’t let your shoulders shrug: Keep your shoulders relaxed throughout the movement. Shrugging can lead to unnecessary tension in the traps and reduce rear delt activation.
Don’t rush the movement: Perform the exercise slowly and with control. Fast movements reduce the time under tension for the muscles and decrease muscle recruitment.
Don’t focus only on the arms: The movement should come from your shoulders and upper back. Avoid letting your arms do all the work; focus on the rear deltoids and squeezing the shoulder blades together.
Don’t hold your breath: Inhale as you return to the starting position and exhale as you pull the handles back. Holding your breath can lead to increased intra-abdominal pressure and discomfort.
Don’t neglect posture: Ensure your chest remains in proper alignment with the chest pad. Improper posture can lead to discomfort and lower the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
