Machine Rear Delt Fly

Muscles Worked

How to Perform

1. 1

   Adjust the seat, pads, and handles so the machine aligns properly with your joints. Proper setup prevents injury and ensures the target muscle does the work.

2. 2

   Brace your body against the pads to isolate the target muscle. Grip the handles or position yourself as indicated.

3. 3

   Move through the full range of motion with deliberate control. Focus on the squeeze at peak contraction.

4. 4

   Return to the starting position slowly — the eccentric phase is where significant muscle damage and growth occurs.

Common Mistakes

• Using too much weight and turning a raise into a shrug. Your traps should not be doing most of the work.

• Raising above shoulder height, which shifts stress to the traps and can impinge the shoulder.

• Locking the elbows completely straight, which stresses the joint. Maintain a slight bend throughout.

Pro Tips

• Lead with your elbows, not your hands. Imagine pouring a glass of water as you raise — this keeps the tension on the delts.

• Use lighter weight than you think you need. Delts respond exceptionally well to higher reps (15-20) with strict form.

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