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§ L · Exercises · ShouldersUpdated 6/2026

Lever Seated Reverse Fly

This exercise builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.

Muscle group
Shoulders
Equipment
Machine
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Back

How to perform

§ 02 · Steps
  1. 01

    Sit at the reverse fly machine facing the pad and adjust the seat height so the handles are at shoulder level.

  2. 02

    Grip the handles with a neutral or overhand grip, brace your core, keep your chest against the pad, and keep your shoulders down.

  3. 03

    Pull the handles out to the sides and back in a curved path with a slight bend in your elbows until you feel a strong contraction in your rear delts.

  4. 04

    Pause briefly and pull your shoulder blades together in a controlled manner without overextending your lower back.

  5. 05

    Slowly return the handles to the starting position while keeping tension on your rear delts throughout the movement.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.

What it should feel like

You should feel it in your rear delts and around the shoulder blades, not your neck or arms. Keep your shoulders down.

Most common mistake

A common mistake is using momentum or shrugging the shoulders. Move with control and lead the motion with your elbows.

How to get started at the gym

§ 04 · SisuLift

Lever Seated Reverse Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your chest firmly against the pad and avoid using momentum. Think about leading the movement with your elbows and keep your wrists neutral so the load stays on your rear delts instead of shifting to your traps.

This exercise targets the rear delts precisely and helps balance the pushing volume on the front of the shoulders.

More exercises: Shoulders

§ 06 · Same muscles

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