Updated: Feb 21, 2019
The chest reverse flye, also known as the rear delt machine flye, is a great exercise to work the back and shoulder muscles.
You can find the chest flye machine in most well-equipped gyms and you can also work this exercise into your workout if you are looking to build a stronger top line (i.e. your shoulders and upper back).
The exercise, executed step-by-step:
To deliver an effective chest reverse flye exercise:
Firstly, adjust the handles of the machine so that they are fully to the rear.
Then make an appropriate weight selection and adjust the seat height so the handles are at shoulder level.
Next, grasp the handles, with your hands facing inwards. This will be your starting position.
In a semicircular motion, pull your hands out to your sides and back, contracting your rear delts as you do so.
Keep your arms slightly bent throughout this movement, with all of the exercise motion occurring at the shoulder.
Finally, pause at the rear of the movement when you conduct it and slowly return the weight to the starting position.
Deliver something like 3 or 4 sets of 10 or 12 such exercises to make up a routine and be careful when delivering this workout, so as not to strain the neck.
To avoid such injury always maintain good posture when exercising (as above) and always keep your back straight and your head up.