Strength

Seated Machine Reverse Fly

The Seated Machine Reverse Fly exercise targets your back and shoulder muscles for strength and endurance. This upper body workout aids in good posture and chest muscle balance. It emulates the motion of a bird spreading its wings.
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Seated Machine Reverse Fly instructions
Step-by-step instructions
1
Sit on the machine with your chest against the pad.
2
Hold onto the handles, with palms facing each other and elbows slightly bent.
3
Pull the handles back to the sides with both arms until they're parallel with the floor.
4
Hold the end of the movement for a split-second, then slowly return the handles to the starting position.
5
Repeat this movement for the programmed number of reps, focusing on squeezing the middle of your back as you pull the handles.
Sit on the machine with your chest against the pad.
Hold onto the handles, with palms facing each other and elbows slightly bent.
Pull the handles back to the sides with both arms until they're parallel with the floor.
Hold the end of the movement for a split-second, then slowly return the handles to the starting position.
Repeat this movement for the programmed number of reps, focusing on squeezing the middle of your back as you pull the handles.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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