Rear Delt Reverse Fly (Machine)
Trains the upper back, with help from the shoulders. You need a machine. 2 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Rear Delt Reverse Fly (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
1×12 @ 40% · 1×10–12+ RPE 10 AMRAPthe shape they run most (1 session)
1:30typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Pull B — Back Thickness | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Rear Delt Reverse Fly (Machine) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Rear Delt Reverse Fly (Machine) trains
Technique
How to do the Rear Delt Reverse Fly (Machine)
- Sit facing the reverse fly machine with your chest against the pad. Adjust the seat so the handles are at shoulder height, and grasp them with your arms extended in front of you.
- Pull the handles outward and back in a wide arc by squeezing your shoulder blades together, keeping a slight bend in your elbows.
- Continue until your arms are in line with your shoulders, pausing briefly at the point of peak contraction.
- Slowly return the handles to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest pressed against the pad throughout the movement to prevent using momentum.
- Lead the movement with your elbows and focus on squeezing your rear shoulders and upper back.
- Exhale as you pull the handles back and inhale as you return them forward.
- Avoid shrugging your shoulders up towards your ears; keep them down and relaxed.
Substitutes
Swap Rear Delt Reverse Fly (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rear Delt Reverse Fly (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.