Shoulders · Machine
Machine Reverse Flyes
How to do the machine reverse flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Sit at a pec deck machine, gripping the handles. With arms slightly bent, push the handles outward and back, focusing on the rear delts. Return slowly.
- 1Sit facing the pec deck machine and push the handles out and back with slightly bent arms; you should feel your rear delts and upper back contracting
- 2Keep your chest against the pad and squeeze your shoulder blades together at the end of the movement
- 3Control the return to feel a stretch across your chest before repeating
Common mistakes
- Don't let your shoulders shrug up toward your ears or your chest collapse off the pad
- Avoid using momentum or shifting your torso to get the weight moving
- Don't flare your ribcage or arch your lower back during the exercise
Muscles worked
The machine reverse flyes mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
Kovo programs the machine reverse flyes for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the barbell overhead press
- How to do the cable face pull
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
Last reviewed April 2026.