Lever Seated Reverse Fly

Muscles worked

Setup

1. Adjust the seat height so the handles are level with your shoulders when seated.
2. Sit facing the machine with your chest firmly against the pad and feet flat on the floor.
3. Grasp the handles with a neutral grip (palms facing each other) or a pronated grip (palms down).
4. Maintain a slight bend in your elbows and keep your spine neutral.

How to do it

1. Exhale as you pull the handles back in a wide arc until your elbows are slightly behind your torso.
2. Squeeze your shoulder blades together at the peak of the movement for a brief second.
3. Inhale as you slowly return the handles to the starting position, stopping just before the weights touch.
4. Maintain a controlled tempo, focusing on a 2-second concentric and a 3-second eccentric phase.

Form checklist

• Keep your chest glued to the pad throughout the entire set to prevent using momentum.
• Avoid shrugging your shoulders toward your ears; keep your traps depressed.
• Lead the movement with your elbows rather than pulling with your hands.
• Keep your wrists straight and firm to ensure the tension stays on the deltoids.

Pro tips

• Focus on pushing the handles 'out' toward the side walls rather than just 'back' to maximize posterior delt recruitment.
• Apply more pressure through your pinky fingers on the handles to help deactivate the triceps and better isolate the rear delts.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
• Perform '1.5 reps' by pulling back fully, returning halfway, pulling back again, and then returning to the start.

Frequently asked

What muscles does the lever seated reverse fly work?

The lever seated reverse fly primarily targets the lats and rhomboids, and also works the abs, deltoids, erector spinae, rotator cuff, and trapezius as secondary muscles.

What equipment do you need for the lever seated reverse fly?

The lever seated reverse fly uses leverage machine.

Is the lever seated reverse fly good for beginners?

The lever seated reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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