Machine Rear Raise

The machine rear raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

Many other muscles assist in moving the elbows and shoulders backward. The latissimus dorsi plays a role in moving the elbows backward.

The biceps, triceps, brachialis, and brachioradialis assist in stabilizing the arm. Using the cable causes higher resistance to occur earlier in the exercise than when using dumbbells.

Machine rear raise execution

1
Begin the exercise by bringing the elbows outward and backward, slightly below shoulder height.
2
Controlledly return the hands to the starting position.

Machine rear raise

Muscles involved:

Back and shoulder joint:

Deltoid (especially posterior head)
Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)
Levator scapulae

Arms:

Triceps
Biceps
Forearm muscles

Back:

Latissimus dorsi
Trapezius (especially middle)
Rhomboids

Machine rear raise setup

Ensure the torso is at the correct distance from the handles.
Set the seat to the correct height. Ensure that your hands are at shoulder height when gripping the handles.

Technique

The rear raise, or reverse fly, targets the posterior head of the shoulders. During this exercise, the bend of the arms should be kept as consistent as possible. This limits triceps involvement and keeps the focus on the shoulders.

If you sit too far back, the shoulders must start in front of the torso. As a result, they will also be pulled backward during the exercise instead of being rotated outward. This will cause the back muscles to be used more.