Exercise guide
Seated Reverse Fly On Chair
- Beginner
- Isolation
- Rep-based
- Back
The Seated Reverse Fly targets the posterior deltoids and rhomboids to improve posture and shoulder stability. This bodyweight variation uses controlled tension and scapular retraction to strengthen the upper back without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
- Hinge forward at the hips until your torso is at a 45-degree angle, keeping your spine long and neutral.
- Let your arms hang straight down toward the floor with your palms facing each other and a slight bend in your elbows.
How to do it
- Exhale as you lift your arms out to the sides in a wide arc until they are level with your shoulders.
- Squeeze your shoulder blades together at the top of the movement, focusing on the tension in the back of your shoulders.
- Inhale as you slowly lower your arms back to the starting position using a controlled 2-second eccentric tempo.
Form checklist
- Keep your back flat and avoid rounding your spine or shoulders forward.
- Lead the movement with your elbows rather than your hands to ensure rear delt engagement.
- Keep your neck neutral by looking at a spot on the floor about three feet in front of you.
- Avoid shrugging your shoulders toward your ears; keep your shoulder blades pulled down.
Pro tips
- Imagine you are trying to pinch a pencil between your shoulder blades at the peak of the movement to maximize trapezius activation.
- Maintain a constant 'micro-bend' in the elbows to keep the tension on the muscles rather than the elbow joints.
Make it harder
- Add a 3-second isometric hold at the top of each repetition to increase time under tension.
- Perform 'pulses' at the top of the range of motion for the final 10 seconds of your set.
Frequently asked
- What muscles does the seated reverse fly on chair work?
- The seated reverse fly on chair primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the seated reverse fly on chair?
- The seated reverse fly on chair requires no equipment — just your body weight.
- Is the seated reverse fly on chair good for beginners?
- Yes. The seated reverse fly on chair is a beginner-friendly movement and a strong foundation to build on.