Lever Seated Reverse Fly
Strengthen your posterior deltoids and improve shoulder health with the Lever Seated Reverse Fly.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Seated Reverse Fly
Band reverse fly
Shoulders · Deltoid Posterior · Band
Cable Supine Reverse Fly
Shoulders · Deltoid Posterior · Cable
Lever Seated Reverse Fly (parallel grip)
Shoulders · Deltoid Posterior · Leverage machine
Dumbbell Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Description
A strength training exercise that targets the rear deltoids. The individual sits on the machine with the chest against the pad and lifts the levers out to the side and back.
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How to do Lever Seated Reverse Fly
- 01Setup
Adjust the machine so your chest is firmly against the pad and the handles are within comfortable reach with your arms extended forward. Ensure your shoulders are level with the pivot point of the machine's arms.
- 02Setup
Grasp the handles with a neutral grip (palms facing each other) or an overhand grip, maintaining a slight bend in your elbows without locking them.
- 03
Initiate the movement by squeezing your shoulder blades together and pulling the handles outward and backward in a wide arc, focusing on engaging your rear deltoids. Exhale as you pull.
- 04
Continue pulling until your arms are roughly in line with your torso or slightly behind, feeling a strong contraction in your upper back and rear shoulders.
- 05
Slowly and with control, reverse the movement to return the handles to the starting position, allowing your shoulder blades to protract slightly. Inhale as you return.
Tips
- Focus on initiating the movement by squeezing your shoulder blades together, not by just swinging your arms, to maximize rear deltoid activation.
- Maintain a slight bend in your elbows throughout the entire movement to prevent elbow joint strain and keep tension on the target muscles.
- Keep your chest pressed firmly against the pad to stabilize your torso and isolate the shoulder muscles, preventing momentum from assisting the lift.
- Control both the concentric (pulling) and eccentric (returning) phases of the movement to fully engage the muscles and enhance time under tension.
Common mistakes
- Using too much momentum by swinging the weight reduces target muscle activation; slow down the movement and focus on a controlled muscle contraction.
- Rounding the shoulders forward during the exercise puts unnecessary strain on the rotator cuff; keep your chest up and shoulders pulled back slightly at the start.
- Shrugging the shoulders up towards the ears engages the traps excessively; keep your shoulders depressed and away from your ears throughout the set.
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Get Ellim — FreeQuestions
What muscles does Lever Seated Reverse Fly work?
Lever Seated Reverse Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Lever Seated Reverse Fly good for beginners?
Lever Seated Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Seated Reverse Fly?
You need Leverage machine to perform Lever Seated Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Seated Reverse Fly?
Focus on initiating the movement by squeezing your shoulder blades together, not by just swinging your arms, to maximize rear deltoid activation. Maintain a slight bend in your elbows throughout the entire movement to prevent elbow joint strain and keep tension on the target muscles. Keep your chest pressed firmly against the pad to stabilize your torso and isolate the shoulder muscles, preventing momentum from assisting the lift. Control both the concentric (pulling) and eccentric (returning) phases of the movement to fully engage the muscles and enhance time under tension.
What are common mistakes when doing Lever Seated Reverse Fly?
Using too much momentum by swinging the weight reduces target muscle activation; slow down the movement and focus on a controlled muscle contraction. Rounding the shoulders forward during the exercise puts unnecessary strain on the rotator cuff; keep your chest up and shoulders pulled back slightly at the start. Shrugging the shoulders up towards the ears engages the traps excessively; keep your shoulders depressed and away from your ears throughout the set.
Related exercises
Dumbbell Rotation Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Incline Alternate Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Reverse Fly (with support)
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Routines with Lever Seated Reverse Fly
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Free · iPhone only · Available on the App Store