Reverse Machine Flyes

A sturdy bear sits tall at the machine and sweeps the arms back like spreading wide forest wings. Reverse machine flyes zero in on the rear shoulders and upper back, helping build better posture and stronger pulling support.

Instructions

1. Adjust the seat so the handles line up with shoulders.
2. Sit tall with your chest against the pad.
3. Grab the handles with arms slightly bent.
4. Pull the handles out and back in a wide arc.
5. Pause briefly with your shoulders squeezed back.
6. Return the handles slowly to the start.

Benefits

• Builds stronger rear shoulders
• Helps balance pressing workouts
• Supports better upright posture
• Improves control in pulling moves

Key Points

• Keep your chest on the pad
• Move in a wide smooth arc
• Lead with your elbows
• Keep a soft bend in the arms
• Control the return

Common Mistakes

• Shrugging the shoulders up
• Swinging the weight back
• Locking the elbows straight
• Letting the chest leave the pad
• Rushing the return