Lever Seated Reverse Fly: Strengthen Rear Shoulders

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 a position that allows for a wide 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 on the machine with your chest firmly against the pad.
   • Adjust the seat or chest pad as needed to ensure 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 your elbows slightly bent and at shoulder level throughout.

3. Pause:

   • Hold the fully contracted position for 1–2 seconds for maximum engagement of the rear deltoids.

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 

1. Proper Seat Adjustment:

   • Ensure that the machine’s handles are at shoulder height to isolate the posterior deltoids effectively.

2. Engage the Right Muscles:

   • Focus on squeezing your shoulder blades together to activate the rear delts and avoid using your traps excessively.

3. Controlled Movement:

   • Perform the exercise in a slow and controlled manner to maintain tension on the muscles and reduce the risk of injury.

4. Avoid Momentum:

   • Do not use momentum or swing your arms; keep the movement smooth and deliberate.

5. Breathing Technique:

   • Exhale as you pull the handles back and inhale as you return to the starting position.

6. Adjust Weight Appropriately:

   • Use a moderate weight that allows for proper form. Heavy weights can lead to poor execution and strain.

7. Maintain Posture:

   • Keep your chest pressed against the pad and avoid leaning back or hunching your shoulders.