Reverse Pectoral Fly Machine

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The reverse pectoral fly machine workout primarily targets the upper back muscles.

This exercise involves sitting on the machine and pulling the handles towards the chest, engaging the upper back.

While it may also work secondary muscles, the main focus of this workout is on strengthening the upper back.

Adjust the seat height and chest pad of the reverse pectoral fly machine to fit your body.
Sit down on the machine with your back against the pad and grasp the handles with an overhand grip.
Keep your elbows slightly bent and your shoulders relaxed.
Exhale and squeeze your shoulder blades together as you pull the handles back and outward.
Pause for a moment at the end of the movement, feeling the contraction in your upper back.
Inhale as you slowly return the handles to the starting position, keeping your back straight and your core engaged.

Adjust the seat height so that your elbows are at the same level as your shoulders, ensuring proper alignment.
Start with a light weight and focus on engaging your upper back muscles throughout the entire movement.
Maintain a slight bend in your elbows and keep your chest lifted to prevent strain on your shoulders.
Exhale as you squeeze your shoulder blades together and bring your arms back, feeling the contraction in your upper back.
Avoid using momentum or swinging your body to complete the exercise, as this reduces the effectiveness of the movement.
Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection to maximize results.