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Lever Seated Reverse Fly animation

How to do the Lever Seated Reverse Fly

ShouldersDeltsMachineBeginner

The lever seated reverse fly isolates the rear deltoids with machine-guided precision, making it one of the smartest tools for building the balanced shoulder width that serious physiques demand. Consistent work here corrects the postural imbalances that press-heavy training creates, and the results show both in the mirror and under load.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Sit facing the pad with your chest lightly against it, grip the handles with a neutral or overhand grip at shoulder height, and plant your feet flat on the floor.
  2. Retract your scapulae slightly before you move the handles, setting a stable base rather than letting your shoulders shrug up toward your ears.
  3. Drive both handles outward and back in a wide arc, leading with your elbows, until your arms are roughly parallel to the floor.
  4. Pause for one count at peak contraction, then return the handles slowly and with control, resisting the weight on the way back in.

Common mistakes

  • Using too much weight and letting momentum swing the handles out, which removes tension from the rear delts entirely. Drop the load until you can feel every rep through the full arc.
  • Allowing the shoulders to roll forward and the upper traps to dominate the movement, turning a rear delt exercise into a shrug. Actively pull the shoulder blades together before each rep.
  • Rushing through the eccentric phase and letting the stack drop back freely, wasting half the stimulus. Control the return over two to three full seconds on every single set.

Pro tip — Focus on driving your elbows backward rather than pulling with your hands. This small mental shift disconnects the biceps from the movement and forces the rear deltoids to own the contraction from start to finish.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Shoulders exercises

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