Quick Fix – Rear Delt Machine Flye (Reverse Pec Deck)
Simple solutions to widespread exercise errors
The Flaw: Sitting too high
The Fix: Adjust the seat so your arms are parallel with the floor during the movement (arms extended, holding the handles). This may feel low to you, but sitting too high takes the tension off the target muscles (the posterior delts) and places it more on the middle back.
The Flaw: Using a palms-down grip
The Fix: Most flye machines have multiple grips to choose from – namely, palms facing down or palms facing each other (neutral grip). You may feel stronger with your palms down, but a neutral grip better activates the rear delts.
The Flaw: Stopping Short
The Fix: Sufficient range of motion does not end when the arms are in line with the torso/back. To fully engage the posterior muscles you are trying to work, bring your arms back behind your body and squeeze the contraction for a count at the end of each rep. Lighten