Shoulders
Machine
Reverse fly machine – overhand grip
Reverse butterfly for the rear shoulders and upper back.
Setup
Adjust the seat height so the handles are roughly at shoulder level.
Press your chest firmly against the pad, feet flat on the floor.
Take a wide overhand grip, hands wide, elbows slightly bent.
Lift your chest and actively pull your shoulder blades back and down.
Engage your core and keep a neutral spine.
Execution
Open the handles back in a semicircle until hands are level with or slightly behind shoulders.
Keep elbows slightly bent and in line with hands, focusing on rear delts and upper back.
Squeeze shoulder blades together at the end and hold briefly.
Return handles under control without letting shoulders collapse forward.
Breathing: Exhale as you open, inhale as you return.
