Train.exerciseLibrary.primaryMuscles

• Posterior deltoid

Secondary muscles

• Rhomboids
• Middle trapezius
• Lower trapezius
• Rotator cuff muscles

Technique

• Sit facing the machine.
• Adjust the seat so the handles are aligned with shoulder height.
• Grip the handles with a neutral grip.
• Keep the chest against the pad.
• Pull the handles backward in a wide arc.
• Squeeze the shoulder blades and rear deltoids at the end of the movement.
• Return slowly to the starting position.

Common mistakes

• Excessive use of momentum.
• Shrugging the shoulders.
• Pulling primarily with the arms.
• Incomplete range of motion.
• Losing contact with the chest pad.

Special recommendations

• Focus on the rear deltoids rather than the hands.
• Keep the movement smooth and controlled.
• Avoid excessive loading.
• Prioritize muscle control and contraction quality.

When to use

• Building rear deltoid muscle mass.
• Improving shoulder balance.
• Supporting posture and upper-back development.
• Complementing pressing exercises.

Consider modifications if

• Moderate shoulder pain occurs during pulling or rear-delt movements.
• Moderate upper-back discomfort increases with loading.
• A recent shoulder injury limits comfortable rear-delt range.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Reverse Cable Fly

  Provides constant tension throughout the movement.

• Bent-Over Dumbbell Reverse Fly

  Free-weight variation requiring greater stabilization.

• Chest-Supported Rear Delt Fly

  Reduces lower-back involvement and improves control.

• Single-Arm Reverse Fly

  Useful for correcting side-to-side imbalances.