Exercise guide
Lever Seated Reverse Fly with Parallel Grip
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
This isolation exercise specifically targets the posterior deltoids and mid-back muscles, helping to improve shoulder stability and posture. The parallel grip (palms facing each other) allows for a natural range of motion that emphasizes rear delt engagement while minimizing joint strain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so that the handles are level with your shoulders when seated.
- Sit facing the machine with your chest firmly against the pad and feet flat on the floor for stability.
- Grasp the vertical handles with a neutral (parallel) grip, palms facing inward.
- Maintain a slight bend in your elbows and sit tall with a neutral spine.
How to do it
- Exhale as you pull the handles back in a wide arc until your elbows are slightly behind your torso.
- Focus on pulling with your elbows and squeezing your shoulder blades together at the peak of the movement.
- Pause for a second at the point of maximum contraction to emphasize the rear deltoids.
- Inhale as you slowly return the handles to the starting position, stopping just before the weight stack touches to maintain tension.
Form checklist
- Keep your chest in contact with the pad at all times to prevent using momentum.
- Maintain a fixed, slight bend in the elbows throughout the entire range of motion.
- Keep your shoulders depressed; do not allow them to shrug up toward your ears.
- Ensure the movement is horizontal and your arms stay parallel to the floor.
Pro tips
- Imagine pushing the handles 'out' toward the side walls rather than just 'back' to better isolate the rear deltoids.
- Focus on the mind-muscle connection by visualizing your shoulder blades moving toward your spine as you pull.
- Avoid gripping the handles too tightly, as this can over-engage the forearms and take tension away from the back.
Make it harder
- Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
- Perform '1.5 reps' by pulling to full contraction, returning halfway, pulling back to full contraction, and then returning to the start.
Frequently asked
- What muscles does the lever seated reverse fly with parallel grip work?
- The lever seated reverse fly with parallel grip primarily targets the rhomboids and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever seated reverse fly with parallel grip?
- The lever seated reverse fly with parallel grip uses leverage machine.
- Is the lever seated reverse fly with parallel grip good for beginners?
- Yes. The lever seated reverse fly with parallel grip is a beginner-friendly movement and a strong foundation to build on.