Rear delt fly machine — Muscles Worked & RPE Load Guide
Rear delt fly machine targets Shoulders, Upper Back as primary movers (1.0× set credit) alongside Traps (0.5× synergist credit). Cam-matched resistance across sticking points.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Shoulders (Deltoids) | Primary (1.0× set) | 45% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Primary (1.0× set) | 40% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Secondary (0.5× set) | 15% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
Rear delt fly machine Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Rear delt fly machine using a worked 75.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (87%) | 0 kg (87%) | 0 kg (87%) | 0 kg (80%) | 0 kg (80%) |
| 5 reps | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (73%) |
| 8 reps | 0 kg (73%) | 0 kg (73%) | 0 kg (73%) | 0 kg (73%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (60%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Rear delt fly machine volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. | Coratella (2022) · Frontiers in physiology | PubMed 35936912 ↗ |
| Upper limb muscle volumes in adult subjects. | Holzbaur (2007) · Journal of biomechanics | PubMed 17241636 ↗ |
| Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. | Schoenfeld (2013) · Journal of strength and conditioning research | PubMed 23302754 ↗ |