Lever Seated Reverse Fly (parallel Grip)
Also known as: seated lever reverse fly parallel grip, machine seated reverse fly parallel grip, seated machine reverse fly parallel grip
The point of Lever Seated Reverse Fly (parallel Grip) is overhead strength that holds up; a fixed machine groove is how it gets there.
How to do Lever Seated Reverse Fly (parallel Grip)
- 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 a parallel grip, palms facing each other, 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 (parallel Grip) 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 (parallel Grip) Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Lever Seated Reverse Fly (parallel Grip)
Swap Lever Seated Reverse Fly (parallel Grip) For
Lever Seated Reverse Fly (parallel Grip) — Frequently Asked Questions
How do you do the Lever Seated Reverse Fly (parallel Grip)?
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 a parallel grip, palms facing each other, 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 (parallel Grip) work?
The Lever Seated Reverse Fly (parallel Grip) 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 (parallel Grip) 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 (parallel Grip) good for beginners?
Yes. The Lever Seated Reverse Fly (parallel Grip) 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 (parallel Grip)?
Try the Dumbbell Shoulder Press, Upright Barbell Row or the Face Pull. 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 (parallel Grip) the same as the seated lever reverse fly parallel grip?
Yes. The Lever Seated Reverse Fly (parallel Grip) is also commonly called the seated lever reverse fly parallel grip or the machine seated reverse fly parallel grip. Different gyms and training programs label it differently, but "seated lever reverse fly parallel grip" and "machine seated reverse fly parallel grip" refer to this same movement.
