Lever Side Seated Single Arm Rear Delt Fly
Target your rear deltoids with this seated single-arm leverage machine fly. Isolate and strengthen your shoulder's posterior head for improved posture and
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Side Seated Single Arm Rear Delt Fly
Dumbbell Seated Single Arm Front Raise
Shoulders · Dumbbell
Lever Seated Reverse Fly
Shoulders · Deltoid Posterior · Leverage machine
Lever Seated Reverse Fly (parallel grip)
Shoulders · Deltoid Posterior · Leverage machine
Dumbbell Seated Bent Over Alternate Rear Delt Fly
Shoulders · Dumbbell
Description
A seated lever machine exercise that targets the rear deltoids, upper back, and to a lesser extent, the triceps.
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How to do Lever Side Seated Single Arm Rear Delt Fly
- 01Setup
Adjust the seat height so your shoulder joint is aligned with the machine's pivot point when seated. Select an appropriate weight for your desired repetitions.
- 02Setup
Sit with your chest pressed firmly against the pad and grasp the handle with one hand, extending your arm forward with a slight bend in your elbow.
- 03
Exhale and pull the handle directly backward and slightly out to the side in an arc, squeezing your rear deltoid. Focus on initiating the movement from your shoulder, not your triceps.
- 04
Continue pulling until your arm is roughly in line with your torso, feeling a strong contraction in the back of your shoulder.
- 05
Inhale and slowly return the handle to the starting position, maintaining control throughout the eccentric phase. Do not let the weight slam back.
- 06
Complete all repetitions on one arm before switching to the other arm to maintain focus and consistency.
Tips
- Maintain a slight bend in your elbow throughout the entire movement to keep tension on the rear deltoid and protect the elbow joint.
- Focus on driving the movement with your rear deltoid and upper back muscles, imagining your shoulder blade retracting as you pull the handle back.
- Control both the concentric (pulling) and eccentric (returning) phases of the exercise to maximize muscle engagement and prevent momentum from taking over.
- Keep your shoulders depressed and avoid shrugging them towards your ears, which would shift the focus to your trapezius muscles instead of the rear delts.
Common mistakes
- Using too much momentum or swinging the weight reduces rear delt activation; instead, perform the movement slowly and with control, focusing on muscle contraction.
- Shrugging the shoulders involves the traps instead of the rear delts; keep your shoulders down and back throughout the exercise.
- Extending the arm too straight can put stress on the elbow joint; maintain a soft bend in the elbow to keep tension on the target muscle.
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Get Ellim — FreeQuestions
Is Lever Side Seated Single Arm Rear Delt Fly good for beginners?
Lever Side Seated Single Arm Rear Delt 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 Side Seated Single Arm Rear Delt Fly?
You need Leverage machine to perform Lever Side Seated Single Arm Rear Delt 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 Side Seated Single Arm Rear Delt Fly?
Maintain a slight bend in your elbow throughout the entire movement to keep tension on the rear deltoid and protect the elbow joint. Focus on driving the movement with your rear deltoid and upper back muscles, imagining your shoulder blade retracting as you pull the handle back. Control both the concentric (pulling) and eccentric (returning) phases of the exercise to maximize muscle engagement and prevent momentum from taking over. Keep your shoulders depressed and avoid shrugging them towards your ears, which would shift the focus to your trapezius muscles instead of the rear delts.
What are common mistakes when doing Lever Side Seated Single Arm Rear Delt Fly?
Using too much momentum or swinging the weight reduces rear delt activation; instead, perform the movement slowly and with control, focusing on muscle contraction. Shrugging the shoulders involves the traps instead of the rear delts; keep your shoulders down and back throughout the exercise. Extending the arm too straight can put stress on the elbow joint; maintain a soft bend in the elbow to keep tension on the target muscle.
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Free · iPhone only · Available on the App Store