Rear-Delt Fly Machine
Rear delts · Upper back
3Sets
15Reps
20 kgLoad
Sets done
0 / 3 · 15 reps · 20 kg
- 1
Sit facing the machine, chest against the pad.
- 2
Grip the handles in front of you at shoulder height.
- 3
Sweep your arms out and back in a wide arc.
- 4
Return slowly to the start.
- Form cues
- Arms stay almost straight
- Lead with your pinkies
- Light weight, strict form
Plan B — equipment busy or missing?
Bent-Over Dumbbell Reverse Fly
No machine required. Same 3 x 15 — adjust load so the final reps still leave 1-2 in reserve.