Rear Delt Fly (Machine)
Also called Reverse Flyes (Machine)
How to do it
Sit chest against the pad and grip the machine's handles with arms slightly bent. Squeeze your shoulder blades together to sweep the handles out and back, then return under control to the start.
Setup
Adjust the seat so the handles align near shoulder height and place your chest firmly against the pad. Hold the handles evenly with neutral wrists, soft elbows, and shoulders down.
Where you should feel it
Across the rear shoulders and between the shoulder blades along the supported path. Keep the elbow angle fixed and stop before the upper traps take over.
When to use it
Use for stable rear-delt volume close to fatigue when torso momentum should be eliminated. Controlled sets of 10-20 reps fit well.