Reverse Fly Posterior Deltoid with Machine

• Adjust the seat so your chest is against the pad and your arms can reach the handles comfortably. Make sure your chest is stable and centered.

• Set the weight to a light-moderate level to start. Reverse flyes work the smaller rear deltoid muscles, so you don't need as much weight as for other exercises.

• Sit up straight with chest pressed against the pad. Keep your torso stationary and avoid arching your back.

• Grab the handles with palms facing down and arms extended but with a slight bend at the elbows.

• Initiate the movement by pulling your shoulders back and squeezing your shoulder blades together. Focus on moving the arms, not the torso.

• In a controlled motion, bring the handles out and backward in an arc until your arms are parallel to the floor with a slight bend in the elbows.

• Slowly return to the starting position without letting your shoulders or arms relax too much. Keep tension on the rear delts.

• Breathe out as you pull back, breathe in as you return to the starting position.

• Keep your neck and head aligned with your back throughout the exercise. Avoid drooping your chin.

• Make sure to move your shoulders through their full range of motion in a controlled way. Don't jerk or swing the weights.

• Squeeze your shoulder blades at the peak contraction for maximum muscle activation.