Should I use a neutral or overhand grip?

Both are effective, but a neutral grip (palms facing each other) is often more comfortable for the shoulder joint, while an overhand grip can increase rear delt activation for some users.

How high should I set the seat?

The seat should be adjusted so your arms move parallel to the floor; if the seat is too low, you will engage too much of your upper trapezius.

Is this better than using dumbbells?

The machine provides constant tension throughout the entire range of motion, whereas dumbbells lose tension at the bottom of the movement.

Rear Delt Fly Machine Guide: Form, Benefits, and Tips

Master the rear delt fly machine with our expert guide. Learn correct form, common mistakes to avoid, and how to build stronger, more defined shoulders.

How to Perform

Adjust the seat height so that the handles are positioned directly at shoulder level when seated.
Place your chest firmly against the vertical pad and grab the handles with a neutral or overhand grip.
Maintain a slight bend in your elbows and pull the handles back in a wide arc until your arms are in line with your shoulders.
Squeeze your rear deltoids at the peak of the movement without shrugging your shoulders upward.
Control the weight as you return the handles to the starting position, maintaining tension throughout the entire rep.
Stop the return movement just before the weight plates touch to keep the muscle under constant load.

Common Mistakes

Using momentum or swinging the torso to move the weight.
Shrugging the shoulders toward the ears, which shifts focus to the upper traps.
Bending the elbows excessively, turning the movement into a rowing exercise.
Locking out the elbows, which places unnecessary stress on the joints.

Muscles Worked

Primary movers

Rear Deltoids

Stabilizers

Rhomboids
Trapezius
Infraspinatus

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Rear Deltoids · Shoulders