Lever Seated Bent-Over Rear-Delt Fly
Isolate & strengthen your rear deltoids with the Lever Seated Bent-Over Rear-Delt Fly. Build shoulder strength with controlled, focused movements.
The Lever Seated Bent-Over Rear-Delt Fly is a compound exercise that mainly works the shoulders, with help from the back and traps. You'll need: exercise bench or high row machine.
Required Equipment
Lever Seated Bent-Over Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Lever Seated Bent-Over Rear-Delt Fly Variations and Alternatives
How to do the Lever Seated Bent-Over Rear-Delt Fly
Start by adjusting the seat height of the lever machine so that the handles are at shoulder level when seated.
Sit on the bench, facing towards the lever pads. Lean forward slightly at the hips and grasp the machine handles with both hands. Keep your back flat and chest nearly touching your thighs.
Keep a slight bend in your elbows, with your arms parallel to each other and the floor.
Exhale and pull the handles out to your sides, maintaining a constant slight bend in your elbows. Continue moving your arms outward until they are in line with your body and you feel a full contraction in the rear deltoids.
Pause at the top of the movement, squeezing your shoulder blades together.
Inhale and slowly return the handles to the starting position in a controlled manner, ensuring that you maintain tension in the rear deltoids throughout the motion.
Repeat the movement for the desired number of repetitions.
Keep the movements controlled and avoid using momentum to lift the weight. It's important to focus on form and mind-muscle connection to fully activate the targeted muscles. Adjust the weight as necessary to perform the exercise with proper technique.
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Lever Seated Bent-Over Rear-Delt Fly FAQs
What muscles does the Lever Seated Bent-Over Rear-Delt Fly work?
The Lever Seated Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Lever Seated Bent-Over Rear-Delt Fly?
Exercise bench or high row machine.
Is the Lever Seated Bent-Over Rear-Delt Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Seated Bent-Over Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Seated Bent-Over Rear-Delt Fly variations and alternatives?
Similar exercises include the Cable Incline Rear-Delt Fly with Supported Back, Cable Seated Rear-Delt Raise, Cable Seated Lateral Rear Raise and Seated Rear-Delt Internally Rotated Fly.
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