Form cues
- Lead with your elbows
- Keep chest on the pad
- Soft bend in elbows
- Squeeze shoulder blades together
Exercise
Lever Seated Reverse Fly
Shoulders, leverage machine
A machine rear-delt exercise where you pull the handles out and back while seated with your chest supported.
Target: delts. Also works: trapezius, rhomboids.
Steps
- Adjust the seat so the handles are about shoulder height when you sit down.
- Sit with your chest against the pad, feet flat on the floor, and grasp the handles with an overhand grip.
- Start with your arms in front of you and keep a soft bend in your elbows.
- Pull the handles out and back in a wide arc until your upper arms line up with your shoulders.
- Squeeze your rear shoulders and upper back at the end of the movement.
- Return the handles slowly to the start without letting the weight slam down.
Common mistakes
- Shrugging the shoulders up toward the ears
- Straightening the elbows and turning it into a press
- Letting the chest come off the pad
- Swinging the handles back with momentum
Breathing
Exhale as you pull the handles back, and inhale as you return to the starting position.
In the app, search for Lever Seated Reverse Fly and add it to a workout.