How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)

The Rear Delt Fly is a GREAT exercise to make your shoulders look massive and provide that 3D look. One problem is that people often don't know how to use the rear delt fly machine, which can lead to shoulder issues or not properly working the rear delt. Danny shows you how to properly use the rear delt fly machine and also a crazy superset to grow your rear delts.

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A big error that many people do is when doing a rear delt fly is letting their scapula retract. This activates the rhomboid, an unseeable muscle. To fix that and instead hit the rear delt, stabilize the shoulder and think that the range of motion does not include the scapula moving backward.

Another tip is to make sure that the collar bone is relatively close to the same height as the handles. Try to make sure that the arm is parallel with the ground and straight forward.

Grip wise there are many ways to hold the rear delt fly, so try them all and find one that is comfortable with.

A great add-on to the Rear Delt Fly Machine is a superset with a banded pull-apart. After fatiguing on the machine, take the band, pull it apart in the same way the rear delt fly machine works, arms back, scapula fixed, and hitting the rear delt even more.

Try 2-4 times per week if you are trying to hit the rear delts often and add this at the end of your workout for 10-20 reps.

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