Seated Reverse Fly

준비 자세

1. 01Set the handles to the rear-fly position, in front of the machine.
2. 02Adjust the seat so the handles sit at shoulder height.
3. 03Sit facing the pad with the chest supported.
4. 04Grip the handles with arms extended forward and a slight elbow bend.

수행

1. 01Sweep the arms out and back in a wide arc.
2. 02Lead with the elbows until the arms are in line with the shoulders.
3. 03Squeeze the rear delts and mid back briefly at the end range.
4. 04Return under control until the hands nearly meet in front.

체크포인트

• -Chest stays on the pad through the whole rep.
• -Elbow bend stays fixed; the arms do not row.
• -Arms stay at shoulder height, not drifting down.
• -The stack stays under tension between reps.

흔한 실수

• -Bending the elbows and turning the fly into a row.
• -Pushing off the pad with the chest to add momentum.
• -Overreaching past the shoulder line and pinching the joints.
• -Using so much weight the range shrinks.