Shoulders exercise · leverage machine
Lever Seated Reverse Fly
The lever seated reverse fly is a leverage machine exercise that targets the shoulders (deltoids), with the trapezius and rhomboids assisting.
- Target muscle
- Delts
- Also works
- Trapezius, rhomboids
- Equipment
- Leverage machine
- Body part
- Shoulders
How to do the lever seated reverse fly
- Adjust 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 for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius and rhomboids work as secondary muscles. See all shoulder exercises or every machine exercise.
