Lever Seated Reverse Fly

Lever Seated Reverse Fly Instructions

Starting Position:

1. Begin by adjusting the seat height of the machine so that your arms can comfortably reach the handles at shoulder level.

2. Sit down on the machine with your back against the support. Keep your feet flat on the floor and hips squared.

3. Grip the handles, ensuring your palms are facing each other.

4. Your elbows should be slightly bent, and your shoulders should be relaxed.

Movement:

1. Starting Position: With your arms in front of you, pull the handles out to your sides while maintaining a slight bend in your elbows. This is the starting position.

2. Execution:

• Slowly and with control, bring the handles out to the sides. Focus on squeezing your shoulder blades together as you pull.

• Continue to move your arms until they are parallel to the ground or your shoulder level. Ensure that your back remains pressed against the seat throughout the movement.

3. Return: Gradually return to the starting position by bringing the handles back together in front of you. Maintain control and do not let the weights slam back.

Tips:

• Keep your core engaged to support your back.

• Avoid arching your back or leaning forward.

• Perform the exercise slowly to maximize muscle engagement and reduce the risk of injury.

• Start with light weights to ensure proper form before increasing resistance.

Repetition and Sets:

• Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level. Rest for 30-60 seconds between sets.