Lever Seated Reverse Fly

1. Set the seat height so the handles are level with your shoulders.
2. Sit facing the machine with your chest against the pad and feet flat on the floor.
3. Grip the handles in front of you with arms extended at shoulder height.
4. Keeping a slight, fixed bend in your elbows, sweep your arms out and back in a wide arc.
5. Continue until your arms are roughly in line with your torso, feeling the rear delts and shoulder blades squeeze.
6. Hold the contracted position for a brief pause.
7. Return the handles forward slowly, stopping just before the weight stack touches down to keep tension.
8. Repeat without letting your chest leave the pad.

Common Mistakes

• Using too much weight: heavy stacks force the arms to bend and the back to heave, turning the fly into a sloppy row. Choose a load where the rear delts alone can complete every rep.
• Bending and straightening the elbows: pressing the handles back with the triceps steals the work. Lock a slight elbow bend and move only at the shoulders.
• Lifting the chest off the pad: pushing away from the pad recruits the lower back and adds momentum. Keep the chest glued to the pad for the entire set.
• Rushing the return: letting the handles snap forward drops tension exactly when the rear delts should be resisting. Control the negative for a slow two count.