Reverse Machine Flyes

طريقة الأداء

1. 01Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
2. 02In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. 03Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. 04Pause at the rear of the movement, and slowly return the weight to the starting position.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.