Lever Seated Reverse Fly

Lever Seated Reverse Fly

The Lever Seated Reverse Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is typically performed using a lever machine, which allows for controlled and isolated movements. It is an excellent choice for individuals looking to strengthen their posterior deltoids, rhomboids, and trapezius muscles. By sitting in an upright position with your chest supported against the machine's chest pad, you can minimize the involvement of other muscle groups and really focus on targeting the intended muscles. Grasping the handles or grips of the lever machine, you'll initiate the movement by retracting your shoulder blades and squeezing your upper back muscles. As you pull the handles towards the front of your body, you'll feel a deep contraction in your upper back muscles. The Lever Seated Reverse Fly is particularly beneficial for improving posture, as it helps counteract the strain placed on our upper backs by daily activities like sitting at a desk or hunching over electronic devices. Additionally, this exercise can enhance shoulder stability and promote a balanced upper body strength. To maximize the benefits, it is essential to maintain proper form throughout the movement and choose an appropriate weight that challenges your muscles without compromising your technique. Remember to incorporate this exercise into a well-rounded workout routine that includes exercises for other muscle groups as well. And always consult with a fitness professional to ensure it is suitable for your current fitness level and any existing medical conditions. Keep in mind that consistency and progression are key to achieving your desired results with the Lever Seated Reverse Fly. So, keep up the hard work and enjoy the benefits of a stronger, more balanced upper body!


  • Sit on a lever seated reverse fly machine with your feet flat on the floor.
  • Adjust the seat height so that your arms are at shoulder level when you hold onto the handles.
  • Grasp the handles with an overhand grip and extend your arms straight in front of you, keeping a slight bend in your elbows.
  • Lean forward slightly from your hips, maintaining a neutral spine.
  • Inhale and squeeze your shoulder blades together to retract them, while exhaling at the same time.
  • As you squeeze your shoulder blades, pull the handles out to the sides, leading with your elbows.
  • Keep your elbows slightly bent throughout the movement, and focus on engaging your upper back muscles.
  • Pause for a second at the peak of the movement, feeling the contraction in your back.
  • In a controlled manner, reverse the movement by slowly returning the handles to the starting position.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Increase the resistance gradually over time to challenge your muscles and promote progress.
  • Perform the exercise in a controlled and slow manner to maximize muscle activation.
  • Squeeze your shoulder blades together at the top of the movement to fully engage the rear deltoids.
  • Maintain a neutral spine and avoid rounding your shoulders to prevent unnecessary strain on the neck and upper back.
  • Combine the lever seated reverse fly with other upper body exercises for a well-rounded workout.
  • Vary your grip to target different areas of the rear delts and upper back.
  • Incorporate a mind-muscle connection by visualizing your rear delts working throughout the exercise.
  • Ensure proper breathing throughout the exercise by exhaling during the exertion phase and inhaling during the return phase.
  • Listen to your body and adjust the weight and intensity based on your fitness level and individual needs.


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