Lever Seated Bent Over Rear Delt Fly
The Lever Seated Bent Over Rear Delt Fly targets the rear deltoids and upper back. This exercise helps improve shoulder stability and posture.
- Adjust the lever to a comfortable height.
- Sit on the bench with your chest against the support pad.
- Grip the handles with a neutral grip and extend your arms down.
- Lift the handles outward, squeezing your shoulder blades together.
- Lower the handles back to the starting position.
How to perform the Lever Seated Bent Over Rear Delt Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Lever Seated Bent Over Rear Delt Fly using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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