How to do the Machine Rear Delt Fly
Step by step
- Sit facing the machine pad with your chest against it and grab the handles.
- Start with your arms extended in front, elbows slightly bent.
- Open your arms out wide and back, squeezing your rear shoulders and upper back.
- Return the handles to the front slowly under control.
The thing people get wrong
Think about squeezing your shoulder blades together and leading with your elbows - do not turn it into an arm movement by bending your elbows a lot.
Coaching cue
Set the seat height so the handles line up with your shoulders before your first rep.
Make it easier or harder
- Harder: Pause for two seconds at the back of every rep.
Muscles worked
- Primary: Rear delts, Upper Back
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.