The lever seated reverse fly is one of the most effective isolation exercises for targeting the posterior deltoids, traps, and upper back muscles. By using a reverse pec deck machine, this exercise provides constant tension throughout the movement, helping to improve posture, build shoulder stability, and create balanced upper body development.

Instructions

Setup

1. Adjust the Machine

   • Use the rear-delt fly (reverse pec deck) machine.

   • Adjust the seat height so that the handles are at shoulder height when seated.

   • Set the machine’s arms to allow a full and comfortable range of motion.

2. Grip

   • Choose a neutral grip (palms facing each other) or overhand grip (palms facing down), depending on the machine design.

   • Grasp the handles firmly.

3. Body Position

   • Sit with your chest firmly against the pad.

   • Adjust the seat or chest pad as needed for proper alignment.

Execution

1. Starting Position

   • With your arms slightly bent at the elbows, hold the handles in front of you.

   • Keep your shoulders relaxed and avoid shrugging them.

2. Pulling Phase

   • Exhale as you pull the handles outward and backward in a controlled motion.

   • Focus on squeezing your shoulder blades together as your arms move back.

   • Keep elbows slightly bent and at shoulder level throughout.

3. Pause

   • Hold the fully contracted position for 1–2 seconds to maximize rear deltoid engagement.

4. Returning Phase

   • Inhale as you slowly return the handles to the starting position under control.

   • Avoid letting the weights crash or losing tension.

5. Repetition

   • Repeat for the desired number of repetitions.

Tips for Proper Form

• Proper Seat Adjustment: Ensure the handles are aligned at shoulder height to isolate the posterior delts.

• Engage the Right Muscles: Focus on squeezing the rear delts rather than relying on the traps.

• Controlled Movement: Perform the motion slowly to maintain muscle tension and reduce injury risk.

• Avoid Momentum: Do not swing your arms or use body movement; keep it smooth and deliberate.

• Breathing Technique: Exhale during the pull, inhale during the return.

• Adjust Weight Appropriately: Choose a moderate weight that allows you to maintain proper form.

• Maintain Posture: Keep your chest against the pad and avoid leaning back or rounding your shoulders.

Benefits of the Lever Seated Reverse Fly

• Strengthens the rear deltoids for balanced shoulder development.

• Improves posture by combating rounded shoulders.

• Builds upper back strength, especially in the rhomboids and traps.

• Enhances shoulder stability and reduces the risk of injuries.

• Provides isolation of the posterior delts compared to compound lifts.

• Suitable for both beginners and advanced lifters due to machine stability.

Conclusion: The lever seated reverse fly is a highly effective exercise for targeting the rear shoulders and improving upper back strength. Adding this movement to your routine will help correct imbalances, improve posture, and contribute to a stronger, more defined upper body.