Male model ex_XL7LM6

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Shoulders · Leverage Machine

Reverse Machine Fly (Variation 2)

beginnerstrength

Reverse Machine Fly (Variation 2) is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Posterior Deltoids

Secondary muscles

Upper Back · Rhomboids, Trapezius

How to do Reverse Machine Fly (Variation 2)

Sit on a stool with your back straight, knees bent, and feet on the floor.
Extend your arms forward and grab the handles of the machine with your palms facing down.
Pull the handles by opening your arms wide to your sides.
As your arms are aligned with the shoulders, return to the initial position and repeat.

Form tips

Exhale as you pull the handles outward and inhale as you return to the starting position.
Keep your elbows slightly bent to reduce strain on your joints.
Focus on engaging your upper back and shoulder muscles throughout the movement.

Reverse Machine Fly (Variation 2) alternatives

Band Reverse Fly

Delts · beginner

Cable Reverse Fly on Crossover

Delts · beginner

One Arm Reverse Dumbbell Fly

Delts · intermediate

Cable Single Arm Reverse Fly

Delts · beginner

More delts exercises

Plank Reverse Fly With Bottle

Delts · intermediate

Dumbbell Leaning Fly

Delts · intermediate

Suspension Trainer With Grips Split Fly

Delts · intermediate

Dumbbell One Arm Low Fly

Delts · intermediate

Cable Rear Delt Fly

Delts · beginner

Rear Deltoid Fly Cable Resistance Band

Delts · beginner

Reverse Shoulder Stretch

Delts · beginner

Plate Rear Delt Fly

Delts · intermediate

Reverse Machine Fly (Variation 2) FAQ

What muscles does Reverse Machine Fly (Variation 2) work?

Reverse Machine Fly (Variation 2) mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Reverse Machine Fly (Variation 2)?

You need a leverage machine.

How many sets and reps of Reverse Machine Fly (Variation 2) should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Reverse Machine Fly (Variation 2) good for beginners?

Yes. Reverse Machine Fly (Variation 2) is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Reverse Machine Fly (Variation 2) burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Reverse Machine Fly (Variation 2)?

Other exercises for the delts include Band Reverse Fly, Cable Reverse Fly on Crossover, One Arm Reverse Dumbbell Fly and Cable Single Arm Reverse Fly.

For developers

Use Reverse Machine Fly (Variation 2) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XL7LM6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XL7LM6",
  "name": "Reverse Machine Fly",
  "model": "male",
  "target": "Delts",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_XL7LM6/mp4-720.mp4?…",
    "poster": "https://…/ex_XL7LM6/poster.jpg?…"
  }
}