Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Face the fly machine while seated with your chest against the pad and the handles positioned in front of your torso. Reach forward and grasp each handle with a pronated or neutral grip. Contract the rear delts while keeping the elbows bent and open the arms in a reverse fly motion. Slowly lower the handles back to the starting position and repeat for the desired number of repetitions.
Ensure the movement comes entirely from the upper arm moving in the shoulder socket rather than scapular retraction. The shoulder blades shouldn’t move drastically - there may be some end range retraction but nothing drastic. Don’t allow the head to jut forward as the arms open.
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