Lever Seated Reverse Fly
A machine rear-delt exercise where you pull the handles out and back while seated with your chest supported.
Secondary muscles
How to do it
- Adjust the seat so the handles are about shoulder height when you sit down.
- Sit with your chest against the pad, feet flat on the floor, and grasp the handles with an overhand grip.
- Start with your arms in front of you and keep a soft bend in your elbows.
- Pull the handles out and back in a wide arc until your upper arms line up with your shoulders.
- Squeeze your rear shoulders and upper back at the end of the movement.
- Return the handles slowly to the start without letting the weight slam down.
Form cues
- Lead with your elbows
- Keep chest on the pad
- Soft bend in elbows
- Squeeze shoulder blades together
Common mistakes
- Shrugging the shoulders up toward the ears
- Straightening the elbows and turning it into a press
- Letting the chest come off the pad
- Swinging the handles back with momentum
Breathing
Exhale as you pull the handles back, and inhale as you return to the starting position.
