Machine Reverse Fly.

Make every rep count.

1. 01

   Sit facing the machine with your chest firmly against the pad and the handles set in front of your torso.

2. 02

   Reach forward and grab the handles with either a neutral (thumbs up) or pronated (palms down) grip.

3. 03

   Brace your core, keep a soft bend in the elbows, and pull the handles out and back in a wide arc. Think “shoulder blades back and down” as you squeeze your rear delts.

4. 04

   Stop when your arms are roughly in line with your shoulders—don’t shrug or over-arch your lower back.

5. 05

   Control the return as the handles come back to the start, keeping tension on the rear delts, then repeat for your reps.