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Machine Reverse Flys

Machine Reverse Flys

Target: Shoulders (Deltoids) with a posterior (rear) deltoid focus

Sit in machine with chest on pad. Adjust the seat so the handles are at mid chest height when seated. Grasp handles at both sides. Slightly bend elbows and raise elbows until they are at the same height as your hands.

Pull levers apart and to the rear until elbows are just behind back. Return and repeat.

Keep the elbows from dropping below shoulders to minimize Latissimus Dorsi involvement. Keep the chest on the pad at all times. It is not about the weight or resistance you lift but how much you actually isolate (or feel) the rear delts doing the work. Work the muscle not the ego.

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