deltsmachine
unilateral machine reverse fly
unilateral machine reverse fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height so the handle is at shoulder level. Sit sideways and grip the handle with one hand.
Step 2. Place the free hand on the machine or your core for stability, keeping your chest up and feet flat on the floor.
Step 3. Keep a slight, fixed bend in your elbow, and use your rear delt to sweep the handle backward and outward in an arc until your arm is aligned with your torso.
Step 4. Squeeze at the peak to feel the rear delt contraction, avoiding excessive shoulder blade retraction.
Step 5. Control the weight slowly back to the start, stopping before the plates touch to maintain constant tension, then switch sides.
Muscles & body parts
Primary muscles
delts
Secondary muscles
trapeziusrhomboids
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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