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.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by adjusting the seat height of the lever machine so that the handles are at shoulder level when seated.
2. 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.
3. Keep a slight bend in your elbows, with your arms parallel to each other and the floor.
4. 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.
5. Pause at the top of the movement, squeezing your shoulder blades together.
6. 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.
7. 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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