Exercise guide · Beginner · Compound

Lever Seated Reverse Fly: How to Do It & Muscles Worked

The lever seated reverse fly is a machine-based exercise targeting the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed seated, using a leverage machine, which provides stability and helps isolate the target muscles.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever seated reverse fly
Front view: muscles worked by the lever seated reverse fly. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the lever seated reverse fly. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the lever seated reverse fly

  1. Step 1: Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
  2. Step 2: Grasp the handles with an overhand grip and keep your arms slightly bent.
  3. Step 3: Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
  4. Step 4: Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever seated reverse fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Seated Reverse Fly alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.