Seated Reverse Fly
Description
The lever seated reverse fly uses a pec deck or reverse fly machine to isolate the rear deltoids. You sit facing the pad and pull the handles apart behind you in a fly motion. The machine guides the arc and provides constant resistance throughout.
Muscle Group
Equipment Required
Seated Reverse Fly Instructions
- Sit facing the pad on a pec deck or reverse fly machine. Adjust the handles so they are in front of you at shoulder height.
- Grip the handles with a neutral or overhand grip. Arms extended forward.
- Pull the handles apart and behind you in a wide arc, squeezing your shoulder blades together.
- Continue until your arms are out to your sides or slightly behind your body.
- Squeeze your rear delts and rhomboids hard at the end position.
- Slowly return the handles to the starting position under control.
- Do not let the weight stack rest between reps.
- Use moderate weight. Aim for 12 to 15 reps per set.
Seated Reverse Fly Form & Visual
Seated Reverse Fly Benefits
- Machine-guided rear delt isolation
- Constant resistance throughout the arc
- Easy to load progressively
- Builds shoulder balance and posture
- Simple execution
- Excellent for rear delt hypertrophy
Seated Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
Seated Reverse Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Face Pull
- Band Rear Delt Fly
- Incline Bench Rear Delt Fly
- Suspender Reverse Fly
- Ring Reverse Fly
- Dumbbell Reverse Fly
- Band Reverse Fly
