Lever Seated Reverse Fly (parallel Grip)

deltsshouldersleverage machine

Matutunan kung paano gawin ang Lever Seated Reverse Fly (parallel Grip) nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Trapezius, Rhomboids.

Lever Seated Reverse Fly (parallel Grip) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Reverse Fly (parallel Grip)

Sundin ang mga hakbang na ito para maisagawa ang Lever Seated Reverse Fly (parallel Grip) nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na nakadikit ang dibdib sa pad at patag ang mga paa sa sahig.
  2. 2Hawakan ang mga handle nang parallel grip, nakaharap sa isa't isa ang mga palad, at panatilihing bahagyang nakabaluktot ang mga braso.
  3. 3Huminga at pisilin ang mga shoulder blades habang hinihila ang mga handle palikod at palabas, palayo sa katawan.
  4. 4Sandaling huminto sa pinakamataas na kontraksiyon, pagkatapos ay huminga at dahan-dahang bumalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Seated Reverse Fly (parallel Grip)

Primary

delts

Secondary

trapeziusrhomboids

Exercise Details

Equipment
leverage machine
Body Part
shoulders
Category
Extended

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 (parallel Grip)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Seated Reverse Fly (parallel Grip)?

Ang Lever Seated Reverse Fly (parallel Grip) ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Trapezius, Rhomboids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Lever Seated Reverse Fly (parallel Grip)?

Ang Lever Seated Reverse Fly (parallel Grip) ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Seated Reverse Fly (parallel Grip) nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na nakadikit ang dibdib sa pad at patag ang mga paa sa sahig. Hawakan ang mga handle nang parallel grip, nakaharap sa isa't isa ang mga palad, at panatilihing bahagyang nakabaluktot ang mga braso. Huminga at pisilin ang mga shoulder blades habang hinihila ang mga handle palikod at palabas, palayo sa katawan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Seated Reverse Fly (parallel Grip)?

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 (parallel Grip)?

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 (parallel Grip) best for?

The Lever Seated Reverse Fly (parallel Grip) 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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