Rear Delt Fly
What is this machine?
Viponostot taakse kallellaan on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Takaolkapäät.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleTakaolkapäät
Secondary muscles–
Equipmentvapaat painot
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Standing too upright, which turns the lift into a half lateral raise and misses the rear delts. Pulling the dumbbells back like a row, swapping rear-delt isolation for mid-back rowing work. Shrugging the shoulders at the top, which trades rear-delt work for trap engagement. Rounding the lower back at the hinge, which loads the spine instead of the working muscles.
💪 Where you should feel it: Mainly in the Takaolkapäät.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Rear Delt Machinekuntosalilaite
Face PulltaljalaiteTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.