라이브러리로시작 
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운동 라이브러리
Seated Reverse Fly (Parallel Grip)
A machine reverse fly using a neutral, palms-facing grip that biases the rear deltoids while keeping the shoulders in a comfortable rotation.
어깨머신Horizontal abduction
주동근
후면 삼각근
협응근
능형근중부 승모근극하근
장비
머신
패턴
Horizontal abduction
준비 자세
- 01Set the machine handles to the rear-fly position.
- 02Adjust the seat so the vertical handles sit at shoulder height.
- 03Sit facing the pad with the chest supported.
- 04Take the parallel grip so the palms face each other.
수행
- 01Sweep the arms out and back with a fixed slight elbow bend.
- 02Keep the palms facing inward through the whole arc.
- 03Stop when the arms line up with the shoulders and squeeze.
- 04Return under control without letting the hands slam together.
체크포인트
- -Palms stay facing each other from start to finish.
- -Arms travel level with the shoulders.
- -Chest stays against the pad without pushing off.
- -The squeeze happens in the rear delts, not the lower traps shrugging.
흔한 실수
- -Rotating the wrists mid rep and losing the neutral grip.
- -Rowing with bent elbows instead of sweeping.
- -Using momentum from the torso.
- -Cutting the end-range squeeze short.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps.
- -Choose this grip when the pronated version irritates the shoulders.
- -Slow 2 to 3 second eccentrics increase rear delt time under tension.