Seated Hammer-Grip Reverse Machine Flye
Differentiation: Mechanics
This variation of a Crossover is unique from other crossover exercises. Here is how: you use a Butterfly Machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing Incline Reverse Flyes with dumbbells). Not focussing on balancing allows you to intently focus on each contraction in your in Rear deltoids. You also use a hammer grip for this exercise. This type of grip engages and strengthens your trapezius muscles.
Starting Position
To get into starting position, do this...
1) Locate a Butterfly Machine.
2) Select a suitable weight.
3) Adjust the seat height, so that the handles are at shoulder height at the rear of the machine.
4) Set the Butterfly machine's adjustable arms to the correct setting, if needed.
5) Sit facing backwards on the bench of the butterfly machine.
6) Place your feet flat on the floor, shoulder-width apart.
7) Grasp a handle in each hand - with your palms facing each other.
8) Your elbows should be slightly bent.
9) Assume a slight and natural arch in your back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you flex your rear delts while bringing the handles backwards
3) ...until your elbows go behind your chest.
4) Squeeze your shoulders and hold for a count of two seconds.
5) Then, inhale as you return to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Gear Advice
We have no advice on gear for this exercise.
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