Step by step instructions, muscle activation and variants for the Machine Seated Rear Delt Fly.
A machine isolation exercise for the rear deltoids performed seated facing the machine with the chest against the pad. From handles in front of the body the arms sweep backward at shoulder height in a wide arc, targeting the rear delts with assistance from the upper-back muscles.
Common mistakes content is coming soon.
The Machine Seated Rear Delt Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.