Lever Seated Reverse Fly
Also known as: seated lever reverse fly, machine seated reverse fly, seated machine reverse fly
Lever Seated Reverse Fly trades complexity for delt size from every angle, and it works well after overhead pressing.
How to do Lever Seated Reverse Fly
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and keep your arms slightly bent.
- Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Lever Seated Reverse Fly Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add one plate only when the full range stays smooth.
Common Lever Seated Reverse Fly Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Lever Seated Reverse Fly
Swap Lever Seated Reverse Fly For
Lever Seated Reverse Fly — Frequently Asked Questions
How do you do the Lever Seated Reverse Fly?
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. Grasp the handles with an overhand grip and keep your arms slightly bent. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Seated Reverse Fly work?
The Lever Seated Reverse Fly primarily targets the delts. It is classified as a shoulders exercise and is performed with a leverage machine.
How many sets and reps of the Lever Seated Reverse Fly should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Seated Reverse Fly good for beginners?
Yes. The Lever Seated Reverse Fly is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lever Seated Reverse Fly?
Try the Dumbbell Front Raise V. 2, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Seated Reverse Fly the same as the seated lever reverse fly?
Yes. The Lever Seated Reverse Fly is also commonly called the seated lever reverse fly or the machine seated reverse fly. Different gyms and training programs label it differently, but "seated lever reverse fly" and "machine seated reverse fly" refer to this same movement.
