Animated GIF · Available via API
gif_boxLever Seated Reverse Fly
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fitness_center Equipment
Leverage MachineCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
push
Lever Seated Reverse Fly is a intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
list_alt Step-by-Step Instructions
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
Grasp the handles with an overhand grip and keep your arms slightly bent.
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Delts — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Lever Seated Reverse Fly is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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