Back · Machines
Lever Seated Reverse Fly
The lever seated reverse fly is an isolation exercise targeting the posterior deltoids and upper back musculature. It helps restore shoulder balance and posture, fitting best as an accessory movement toward the middle or end of an upper-body session.
- Equipment
- Machines
- Type
- Strength
- Animation
- Men and women
How to do it
- Sit on the reverse fly machine facing the pad.
- Adjust the seat so that your chest is comfortably against the pad and your arms reach the handles.
- Grasp the handles with your palms facing each other.
- Keep your back straight and chest firmly against the pad.
- Inhale and brace your core. Exhale as you open your arms out to the sides, squeezing your shoulder blades together.
- Focus on using your rear deltoids and upper back muscles.
- Keep the movement controlled, avoiding jerky motions.
- Slowly return your arms to the starting position in front of you, controlling the movement.
Common mistakes
- Shrugging the shoulders upward shifts the load to the upper traps and removes tension from the rear delts.
- Bending the elbows excessively during the movement turns the fly into a row and reduces the lever arm on the target muscle.
- Lifting the chest off the support pad introduces torso momentum and places unnecessary shear stress on the lower back.
Tips
- Adjust the seat height so the handles line up directly with your shoulders or mid-chest.
- Keep a slight, fixed bend in your elbows from the start to the end of each rep.
- Focus on leading the motion outward with your elbows rather than pulling purely through your hands.
Sets and reps
Aim for 3 to 4 sets of 12 to 20 controlled repetitions with 60 to 90 seconds of rest between sets. Heavy, low-rep loading is not advised for this isolation movement due to excessive joint stress on the shoulders.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What muscles does the lever seated reverse fly work?
The exercise primarily isolates the posterior deltoids, with secondary involvement of the rhomboids, infraspinatus, and mid-trapezius.
What can replace this exercise if the machine is occupied?
Bent-over dumbbell reverse flyes, cable cross-body rear delt flyes, or cable face pulls serve as direct free-weight and cable alternatives.
