Lever Seated Reverse Fly
Step by step
How to perform
- Grab the handles of the lever machine with your arms fully extended in front of you, palms facing inwards.
- Lean forward slightly from your waist, keeping your back straight and your eyes focused ahead.
- Slowly pull the handles out to your sides, squeezing your shoulder blades together, until your arms are parallel to the floor.
- Gradually return the handles to the starting position, controlling the motion and maintaining tension in your shoulders, then repeat for the desired number of repetitions.
Overview
About this exercise
The Lever Seated Reverse Fly is a strength training exercise that primarily targets and enhances the muscles in your upper back, shoulders, and arms. It is ideal for individuals at an intermediate fitness level who are looking to improve their upper body strength and posture. This exercise is beneficial as it not only aids in building muscle mass and endurance, but also helps in improving the stability and mobility of the shoulder joint.
Coaching cues
Form tips
Avoid the temptation to use momentum to lift the weights. This is a common mistake that can lead to injury and won't effectively target the intended muscle groups. Instead, control the movement throughout the entire range of motion. Lift the weights in a slow, controlled manner, and similarly, lower them slowly to maximize muscle engagement.
To ensure the exercise is effective and safe, adjust the machine to fit your body before starting. The handles should be at shoulder level when you're seated. If they're too high or too low, you may strain your shoulders or back.
When you pull the handles back, stop when
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