Should I use a neutral or pronated grip on the rear delt fly machine?

Both grips effectively target the rear delts, though a neutral grip may feel more comfortable for many lifters and slightly emphasizes the posterior deltoid. Experiment with both to determine which allows you to feel the strongest contraction in your rear delts.

How far back should I pull the handles on the rear delt fly machine?

Pull until your arms are roughly in line with your torso or slightly past parallel, forming a T-shape with your body. Going beyond this point typically shifts tension to other muscles and can stress the shoulder joint unnecessarily.

Why do I feel this exercise in my traps instead of my rear delts?

This usually happens when you shrug your shoulders upward during the pull or use too much weight, forcing your traps to assist. Focus on keeping your shoulders down and back while using a lighter weight that allows you to isolate the rear delts.

Rear Delt Fly (Machine)

The rear delt fly machine is an isolation exercise that targets the posterior deltoids by moving the arms horizontally backward against resistance. It suits lifters who want to develop the rear shoulders with a stable, guided movement pattern that minimizes involvement from other muscle groups.

Muscle group: Shoulders
Primary muscles: deltoids
Equipment: Machine

How to do the Rear Delt Fly (Machine)

Adjust the seat height so the handles align with your shoulders when seated, and position the handles so your arms start across your chest or slightly forward.
Sit upright with your chest against the pad and grasp the handles with a neutral or pronated grip.
Pull the handles backward in a wide arc by squeezing your shoulder blades together and contracting your rear delts until your arms are slightly past parallel with your torso.
Pause briefly at the end of the movement, then return the handles to the starting position under control.
Repeat for the prescribed number of repetitions while maintaining tension on the rear delts throughout the set.

Form tips

Keep your elbows slightly bent and maintain the same elbow angle throughout the movement to keep tension on the rear delts rather than the triceps.
Focus on pulling with your elbows rather than your hands, imagining you are driving your elbows backward to engage the rear delts more effectively.
Avoid shrugging your shoulders upward during the pull by keeping your traps relaxed and initiating the movement from the rear deltoids.

Common mistakes

Using too much weight forces you to recruit the traps and upper back excessively, reducing rear delt isolation and compromising form.
Allowing the shoulders to roll forward at the start position reduces the range of motion and decreases the stretch on the rear delts.
Pulling the handles too far back by overextending the shoulder joint shifts tension away from the rear delts and increases injury risk.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo, while strength-focused training typically uses 3 to 5 sets of 6 to 8 reps with heavier loads.

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Frequently asked questions

Should I use a neutral or pronated grip on the rear delt fly machine?: Both grips effectively target the rear delts, though a neutral grip may feel more comfortable for many lifters and slightly emphasizes the posterior deltoid. Experiment with both to determine which allows you to feel the strongest contraction in your rear delts.
How far back should I pull the handles on the rear delt fly machine?: Pull until your arms are roughly in line with your torso or slightly past parallel, forming a T-shape with your body. Going beyond this point typically shifts tension to other muscles and can stress the shoulder joint unnecessarily.
Why do I feel this exercise in my traps instead of my rear delts?: This usually happens when you shrug your shoulders upward during the pull or use too much weight, forcing your traps to assist. Focus on keeping your shoulders down and back while using a lighter weight that allows you to isolate the rear delts.

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