Reverse Machine Flyes

Shoulders

Reverse Machine Flyes

LevelBeginner EquipmentMachine MechanicIsolation ForcePull

A seated machine exercise facing the pad that targets the rear shoulders and upper back.

Strength

Primary musclesShoulders

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked6 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit facing the machine pad with your chest against it.
2Grasp the handles with your arms extended in front of you, palms facing each other.
3Set the seat so your arms are at shoulder height.

How to perform

1Pull the handles back and out by squeezing your shoulder blades together.
2Keep your arms nearly straight.
3Pause when your arms are in line with your shoulders.
4Return slowly to the start.
5Repeat.