Lever Isolateral Seated Reverse Fly (parallel grip)
The Lever Isolateral Seated Reverse Fly (parallel grip) primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Triceps (Long Head), Wrist Extensors. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Seated Reverse Fly (parallel grip) is an beginner isolation exercise performed with machine, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Posterior Deltoid.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Triceps (Long Head), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Sit on machine with chest against pad.
- Grasp parallel handles with thumbs up at shoulder height.
- Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders.
Execution
- Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back.
- Return and repeat.
Comments
- Natural tendency is for shoulders to point down which places greater emphasis on lateral deltoid and possiblyLatissimus Dorsiif elbows drop below transverse plain of shoulders.
- Seat height and grip should be adjusted to keep arms at transverse plane of shoulders to maximize rear delt involvement throughout exercise.
- If shoulder internal rotation cannot be maintained by keeping elbows pointed back, considerthumbs down gripto maximize rear delt isolation.
- Some machines allow for a more neutral overhand grip.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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