Shoulders Exercise · Leverage Machine
Lever Seated Reverse Fly
The seated reverse fly targets the rear delts and upper back through horizontal abduction, a movement direction most pressing-focused programs neglect entirely. Weak rear delts are a common culprit behind rounded-forward shoulder posture, which makes this an easy fix to add.
Go to the movement steps- Category
- Shoulders
- Equipment
- Leverage Machine
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Lever Seated Reverse Fly
- Set 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 briefly at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Move your arms in a controlled arc toward the front of your body, focusing on horizontal adduction. Follow the demonstrated elbow angle and body support, ensuring your range of motion remains within your personal comfortable limits.
Common Mistakes to Avoid
- Turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.
- Overstretching: Limit the backward movement of your arms to a range that feels stable and comfortable.
- Rushing the contraction: Use a controlled tempo through the entire range, especially as your hands move toward the center.
How to Breathe During This Exercise
Coordinate your breath with the opening and closing phases of the movement.
Add the Lever Seated Reverse Fly to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Lever Seated Reverse Fly mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have leverage machine? These target the same delts with different equipment.
FAQ
- What muscles does the Lever Seated Reverse Fly work?
- The Lever Seated Reverse Fly mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Lever Seated Reverse Fly?
- You do the Lever Seated Reverse Fly with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Lever Seated Reverse Fly?
- One mistake to watch for is turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Lever Seated Reverse Fly?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Lever Seated Reverse Fly?
- The Cable Cross-Over Revers Fly trains your delts with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.