If you’re looking for the best way to work out your rear delts, look no further than the rear delt machine. This machine:
- Is easily accessible at most gyms.
- It provides major stability, so you can really target those shoulder muscles.
- And it’s easy to use!
Today, I’ll explain how to use the rear delt machine to work those…you guessed it…rear delts.
So, let's talk about rear delts.
Not the glamorous, showy muscle you think of working out at the gym. In fact, most people ignore the rear delts and go for lower-hanging fruit like chest or biceps.
BUT if you:
- Have a desk job
- Have bad posture
- Or spend your day hunching over
…working out your rear delts with a rear delt fly machine is probably more important than you think.
You see, these small muscles–formally called the Posterior deltoids–are located on the back of your shoulders–going from your shoulder blade to your upper arm.
And they work to stabilize your shoulders and pull your shoulder blades back.
So…now it’s all coming together.
If these muscles should be pulling your shoulder blades back, but instead they’re weak as all out–that’s when you get a good old-fashioned hunch, my friend.
A few daily things that really add to that?
Working a desk job: Let’s just call it what it is. Computers are great and all–but they never did anyone’s postures any favor. To offset this, we can work out our rear delts with the rear delt machine.
Too much chest day: Chest day is a great day at the gym, right? We all love it. But if you’re working out TOO MUCH CHEST and NOT ENOUGH BACK, the results will show up in your posture. Those buff pecks pull those shoulders right on forward.
So, to offset these potential causes–and to get major shoulder strength in the process–let’s learn how to use the rear delt machine and work out your rear delts!
We’re Back Muscle Solutions. We promote back health for ALL people through content that focuses on:
- Back massage
- Back stretches
- Back fitness
You’re here because you want to build some back muscle, and you've come to the right place.
Today I’ll cover:
- What is a Rear Delt Machine?
- How To Do Rear Delt Fly Machine
- Rear Delt Machine Muscles Worked
- Rear Delt Machine Pro Tips
- Rear Delt Machine Benefits
- Rear Delt Resources
- Rear Delt Machine FAQs
What is a Rear Delt Machine?
Before we talk details–let’s make sure we’re all on the same page about the rear delt machine.
It’s typically a dual-functioning chest fly/rear delt fly machine that looks something like this…
Here are the two ways to use this machine:
Rear Delt Fly
To use the rear delt fly machine as a rear delt workout:
1) Adjust the handles, so they are at the “0” (aka further out away from the machine)
2) Then, sit with your chest against the chest pad–bringing your arms BACK and contracting your shoulders and back.
Chest Fly
To use the machine as a chest workout:
1) Adjust the handles, so they are further in toward the machine.
2) Sit with your back against the chest pad–bringing your arms FORWARD to pull in the handles and contract your CHEST.
How To Do Rear Delt Fly Machine
The rear delt machine is super easy to adjust based on whether it's chest day or back day.
But as we already mentioned, most of us need a little more back day in our lives. So, let’s assume it’s back day and learn how to use the rear delt fly machine for rear delt flyes.
1) Adjust the arms of the rear delt machine in the position for rear delt flyes. As I said, this will most likely be at the “0” mark or the setting furthest out from the machine.
2) Adjust the seat of the rear delt fly machine to the desired height (more about this in Pro Tips!)
3) Sit facing the machine–with your chest against the chest pad, and your feet flat on the floor.
4) Grab the handles with a neutral grip or an overhand grip.
5) Now, use your arms to bring the handles out and slightly back–contracting your shoulders with this motion.
6) Stop when your arms are in line with your shoulders, and pause briefly.
7) Then, slowly return back to the starting position, and repeat for 10-20 reps.
Rear Delt Machine Muscles Worked
Now, let's talk rear delt machine muscles worked. When you sit down to use the rear delt machine, you won't be surprised to learn that the primary muscle worked by this machine is the rear delt–aka the Posterior deltoid.
But there are also a few secondary rear delt machine muscles worked that kick in, such as your traps and your rhomboids.
Rear Delt Machine Pro Tips
Rear Delt Machine Pro Tip #1: Adjust the Seat
The first thing you’ll want to do when you get to a rear delt machine is adjust the handles to the rear delt setting.
After this, the seat adjustment is next. But where is the best placement for the seat?
It’ll look different for everybody, but you’ll want to make sure your collarbone is in line with the rear delt machine’s handles.
Your chest should not come too far above or below the pad because the chest pad provides lots of support and stabilization throughout the movement.
One other way to check this is to make sure your arms are perpendicular to your chest and parallel to the floor.
Rear Delt Machine Pro Tip #2: Keep Your Chest on the Pad
So, let’s talk more about that chest pad.
Keep your chest glued to that pad. That’s what it’s for.
This is the key to helping you stay stable during your rear delt flyes on the rear delt machine.
Why is this important?
Well, with the rear delts being such a small muscle, it’s pretty easy to accidentally shift the attention to some other back or shoulder muscle.
Lots of people start to rock back and forth–shifting their weight around during the exercise. But the more your torso is wobbling, the less attention those rear delts get. And people actually use the momentum to make the exercise easier.
The support of the chest pad helps you stay slow, steady, and stable during the exercise–ultimately helping to build stronger rear delts through hypertrophy.
Rear Delt Machine Pro Tip #3: What Grip to Use
The typical rear delt fly machine has two handle options:
1) Handles that are parallel to the floor
2) And handles that are vertical to the floor
Lots of people like to use a pronated grip for the rear delt machine–which means you grab the handles that are parallel to the floor with your knuckles up.
While this is a popular option, the neutral grip is actually proven to increase the activity of the rear delt significantly more. [1]
So, here at Back Muscle Solutions, we recommend grabbing the handles that are vertical to the floor and going for that neutral grip.
Rear Delt Machine Pro Tip #4: Go Slow
One of the most common mistakes I see with the rear delt machine is people who just kind of throw their arms back behind them repeatedly, and this honestly isn’t helping your rear delts very much.
Take it nice and slow and controlled with the motion.
Give it a nice pause at the top–with your shoulders contracted.
Then, go especially slow on your way back to the starting position.
Rear Delt Machine Pro Tip #5: Don’t Bring Your Arms Too Far Back
Another common mistake is people who bring their arms too far back.
For this one: I recommend bringing your arms back to the point where they are in line with your shoulders.
No further than a normal range of motion.
As soon as it starts to feel like an unnatural motion–especially if your chest starts to get rounded–that means you’re bringing your arms too far back.
Keep those shoulder blades stable throughout the motion, and as soon as they start to move out of place–then it’s time to pause and head back to the starting position.
Rear Delt Machine Pro Tip #5: Lighter Weight and Higher Reps
With the rear delts being such a small muscle, we’re not looking to go super heavy here when you use the rear delt machine.
Especially when you’re first starting out, go nice and light and just figure out what the weight feels like.
It’ll definitely be lighter than when you flip your use of the machine to a pec deck.
Even once you get it figured out, keep the weight on the lighter side with a goal of higher reps: 10-20.
Rear Delt Machine Pro Tip #6: Avoid the Shrug
One sign that you might be using too much weight is if you shrug up during the rear delt flyes on the rear delt machine. Your shoulders should be down and back as you hold a straight posture.
But lots of people tend to shrug their shoulders with this exercise–especially if they’re trying to pull too much weight.
This will end up working your traps instead of your rear delts.
Rear Delt Machine Benefits
There are loads of benefits to using the rear delt fly machine, but let’s narrow it down a little. Here are the top 4 reasons why YOU should start using the rear delt machine today.
Rear Delt Machine Benefit #1: Easy to Use
The rear delt machine is super easy to use and very accessible. Most gyms have at least one. And the great news is: it’s pretty easy to get used to.
The motion may feel a bit weird at first, but if you adjust the machine appropriately ahead of time and follow the steps and pro tips, you’ll be good to go.
Rear Delt Machine Benefit #2: Better Posture
As we talked about, when you build your chest to be super strong without counterbalancing with back strength, your muscles can actually pull your shoulders forward into a hunch.
And that same hunch can really happen naturally with your body if you work at a computer during the day.
At Back Muscle Solutions, we’ve seen time and time again how great posture leads to better backs! The rear delt fly machine is a perfect way to offset these tendencies and correct that posture.
Rear Delt Machine Benefit #3: Shoulders of Steel
The rear delt may be a small muscle, but working it out can help you build those strong shoulders you’ve been trying for.
And with stronger shoulders comes:
- Better athletic performance
- Better gym performance for moves like shoulder presses
Also, check out our page on exercises for rounded shoulders!
Rear Delt Machine Benefit #4: Promotes Great Form & Stability
As I explained, the chest pad on the rear delt machine helps promote pristine form and stability during the exercise.
With the chest pad keeping your torso stable during the movement, you get maximum rear delt activation–giving you the ability to increase the weight you lift without having your form decrease in quality.
Completing a rear delt fly with just dumbbells is also a great move–but you just don’t have the same level of stability throughout the movement, and your torso could tend to move around a bit more.
Rear Delt & Shoulder Health Resources
Other people like ignoring rear delts.
We give them ALL the attention.
Why?
Because at Back Muscle Solutions, we value exercises that promote good posture and muscular stability.
Check out some of our other great articles on working out the rear delt:
“Rear Delt Cable Fly: How to, Best Pro Tips & Alternatives”
“Cable Y Raise: How To, Muscles Worked, & 7 Pro Tips”
“Unleash Shoulders of Steel With the Face Pull: Muscles Worked & Variations”
Or if general shoulder health is more your jam, check out this video on fixing shoulder blade pain quickly! We specialize in helping you relieve chronic back pain, and that includes your shoulders, too.
“Rhomboid Pain”: How To Fix Shoulder Blade Pain Quickly
Rear Delt Machine FAQs
How to properly do rear delt flyes?
To properly do rear delt flyes on a rear delt machine, go nice and slow with the motion, contract your shoulders at the top, and don't bring your arms too far back. More about this in our Pro Tips section!
Is the rear delt machine good?
The rear delt machine is a great way to work those rear delts and complete rear delt flyes with good form.
Is rear deltoid machine push or pull?
The rear deltoid machine is for pull day/back day when the handles are set to the rear delt setting. However, flip those handles around, and you’ll be working out your chest for a push day.
What is the correct form for the rear deltoid machine?
For correct rear deltoid machine form–set the seat so your collarbone is just in line with the handles of the machine. Grab with a neutral grip, and be sure to not bring your arms too far back.
Which grip is best for rear delt machine?
Research shows that the neutral grip is far superior to the pronated grip for lighting up those rear delts. [1]
[2] https://minds.wisconsin.edu/handle/1793/70129
[3] https://openurl.ebsco.com/EPDB%3Agcd%3A8%3A12103624/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A163584721&crl=c