Exercise guide
Lever Seated Bent Over Rear Delt Fly
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
This isolation exercise targets the posterior deltoids and middle trapezius using a leverage machine to provide constant tension throughout the range of motion. It is highly effective for improving shoulder posture and building thickness in the upper back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the machine bench facing the handles and lean forward from the hips until your torso is at a 45 to 60-degree angle.
- Adjust the seat height so that when you grasp the handles, your arms are extended with a slight bend in the elbows.
- Grasp the handles with a neutral grip (palms facing each other) and plant your feet firmly for stability.
- Engage your core and maintain a flat back, avoiding any rounding of the spine.
How to do it
- Exhale as you pull the handles out and back in a wide arc, focusing on leading the movement with your elbows rather than your hands.
- Continue the movement until your elbows are in line with your shoulders, squeezing your shoulder blades together at the top.
- Inhale as you slowly return the handles to the starting position using a controlled 3-second eccentric phase.
- Stop just before the weight plates touch to maintain constant tension on the rear deltoids.
Form checklist
- Keep a fixed, slight bend in the elbows throughout the entire movement.
- Maintain a stationary torso; do not rock back and forth to create momentum.
- Ensure your neck remains in a neutral position, looking slightly down and forward.
- Focus on pulling 'out' toward the side walls rather than just 'back'.
Pro tips
- Think of your hands as hooks; minimize grip tension to ensure the rear delts are doing the work instead of the forearms.
- Pause for one second at the peak of the contraction to maximize muscle fiber recruitment in the traps and rear delts.
Make it harder
- Incorporate 'iso-lateral' reps by holding one handle at the peak contraction while the other arm performs a full rep.
- Add a 3-second pause at the top of every repetition to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the lever seated bent over rear delt fly work?
- The lever seated bent over rear delt fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.
- What equipment do you need for the lever seated bent over rear delt fly?
- The lever seated bent over rear delt fly uses leverage machine and weight plate.
- Is the lever seated bent over rear delt fly good for beginners?
- The lever seated bent over rear delt fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.