Exercise guide · Beginner · Compound
Lever Seated Reverse Fly (Parallel Grip): How to Do It & Muscles Worked
The lever seated reverse fly (parallel grip) is a machine-based exercise targeting the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It involves pulling the handles back and outward while seated, focusing on squeezing the shoulder blades together.
How to do the lever seated reverse fly (parallel grip)
- 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.
- Step 2: Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.
- Step 3: Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Step 4: Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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 (Parallel Grip) alternatives
More exercises that train the shoulders as their main target:
-
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
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Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
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Band Shoulder Press
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Band Standing Rear Delt Row
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Band Y-Raise
Shoulders · Band · Beginner compound -
Barbell Front Raise
Shoulders · Barbell · Beginner compound
More shoulders exercises
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Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell One Arm Snatch
Shoulders · Barbell · Advanced compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.