Star Trac Deltoid Fly

The rear deltoid fly machine, also known as the reverse fly machine, is a gym machine exercise that builds strength in your rear deltoids. This machine can teach novice weightlifters how to activate their rear delts in the safest way possible. Simply put, learning the rear deltoid fly machine will greatly improve your shoulder and back workout routine!

rear deltoid fly

Primary Muscles Used

Seated Bicep Curl Muscles Used

Deltoid Fly Instructions

  1. Sit on the pad facing the Star Trak deltoid fly machine and plant your feet firmly on the ground. Your chest should be pressed up against the chest pad and your back should be straight.
  2. Grab the inside horizontal handles with your palms facing down. Your arms should be slightly bent.
  3. Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders.
  4. Squeeze your rear delts and rhomboids hard in this position and slowly return to the starting position.
  5. Repeat.
Star Trac Deltoid Fly instructions

Tim's list of benefits for the Star Trac Deltoid Fly

  • Compared to free weight exercises such as the bent over reverse fly, the rear deltoid fly machine provides far more stability.
  • There is little strain placed on your lower back and your core does not need to work as hard to stabilize your torso. You also don’t need to worry about the path of your hands, as the machine restricts your range of motion.
  • In todays society so much time is spent in front of your phone or on your computer, the muscles of your upper back, like the rhomboids, are in a stretched position and you get that hunched over look.  This exercise will help prevent, and correct that problem.
Work With Us!

If you are ready to maximize your results, and really get the most benefit out of each and every machine inside our club, give us a call at 770-751-1837 or call Tim Shevlin directly at 470-604-0038 to set up your free session!

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