Reverse Machine Flyes
A beginner isolation strength exercise that works the shoulders, using a machine.
Starting position
End position
How to Do Reverse Machine Flyes
- Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.
Muscles Worked
Alternatives to Reverse Machine Flyes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Reverse Flyes
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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2
Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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3
Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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4
Sled Reverse Flye
A beginner isolation strength exercise that works the shoulders.
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5
Machine Shoulder (Military) Press
A beginner compound strength exercise that works the shoulders, using a machine.
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6
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
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7
Smith Machine Overhead Shoulder Press
A beginner compound strength exercise that works the shoulders, using a machine.
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8
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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9
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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10
Alternating Deltoid Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do reverse machine flyes work?
Reverse Machine Flyes primarily works the shoulders.
What equipment do I need for reverse machine flyes?
Reverse Machine Flyes uses machines.
Reverse Machine Flyes: is it suitable for beginners?
Yes. Reverse Machine Flyes is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of reverse machine flyes?
Reverse Flyes, Reverse Flyes With External Rotation, Back Flyes - With Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse machine flyes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse machine flyes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Machine Flyes with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.