Exercise guide
Rear Delt Machine Fly
The Rear Delt Machine Fly trains the back of the shoulders while the middle back and traps assist with shoulder-blade control. The chest-supported machine limits torso movement.
Training context
Who May Find the Rear Delt Fly Useful?
The machine may suit lifters who want direct rear-shoulder work without maintaining a bent-over position. It can fit after pressing or rowing exercises or serve as focused shoulder accessory work.
Seat and handle settings should allow the arms to begin in front of the torso without forcing the shoulders forward.
Technique overview
Move the arms back without lifting the chest
Set the seat so the handles align near shoulder height and keep the chest against the pad. Move the arms outward and back with a soft elbow bend. Stop before the shoulders shrug or the torso pulls away, then return slowly.
Treat this as an overview and use a range, pace, and setup you can control.