Machine Rear Deltoid Fly


  • For this exercise, you will use a "Pec-Dec" or Chest-Fly machine.
  • Sit on the machine pad seat, facing the pad. Arrange the seat height so that the handles are level with your shoulders.
  • Grasp the handles.
  • Pull back, keeping your elbows level with your hands. Bring your shoulder blades together.
  • Hold for 1-2 seconds, then release slowly back to the starting position.


  • Maintain tension on the rear deltoids. Keep your chest flat against the pad and your face forward.
Primary muscles Posterior delts
Secondary muscles Trapezius Infraspinatus Teres