Lever Seated Reverse Fly
Learn how to do the Lever Seated Reverse Fly with proper form and technique. This leverage machine exercise primarily targets your Delts, with secondary emphasis on Trapezius, Rhomboids.
How to Do the Lever Seated Reverse Fly
Follow these steps to perform the Lever Seated Reverse Fly with correct form:
- 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- 2Grasp the handles with an overhand grip and keep your arms slightly bent.
- 3Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- 4Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- 5Repeat for the desired number of repetitions.
Lever Seated Reverse Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever Seated Reverse Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever Seated Reverse Fly work?
The Lever Seated Reverse Fly primarily targets your Delts. Secondary muscles worked include Trapezius, Rhomboids. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Lever Seated Reverse Fly?
The Lever Seated Reverse Fly requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever Seated Reverse Fly with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever Seated Reverse Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Lever Seated Reverse Fly?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever Seated Reverse Fly best for?
The Lever Seated Reverse Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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