Lever Side Seated Single Arm Rear Delt Fly

Muscles worked

Setup

1. Place a flat bench perpendicular to the leverage machine and sit sideways so your non-working side is closest to the weight stack.
2. Adjust the seat height or your position so the machine's handle is aligned with your shoulder height.
3. Grasp the handle with your outer hand using a neutral or overhand grip, keeping a slight bend in your elbow.
4. Plant your feet firmly on the floor and brace your core to stabilize your torso against the bench.

How to do it

1. Exhale as you pull the lever back and outward in a wide arc until your arm is nearly in line with your torso.
2. Lead the movement with your elbow, keeping your arm parallel to the floor throughout the entire range of motion.
3. Inhale as you slowly return the handle to the starting position, stopping just before the weight stack touches to maintain tension.
4. Maintain a controlled 2-1-2 tempo: two seconds to pull, a one-second squeeze at the top, and two seconds to return.

Form checklist

• Keep your torso stationary and avoid rotating your chest toward the machine during the pull.
• Maintain a fixed, slight bend in the elbow to ensure the rear delt is doing the work rather than the triceps.
• Keep your shoulder blade depressed and avoid shrugging the weight toward your ear.
• Ensure your wrist remains neutral and does not curl inward during the contraction.

Pro tips

• Think about pushing the handle 'away' toward the side wall rather than just pulling it back to maximize rear delt fiber recruitment.
• Use a thumbless 'suicide' grip to reduce forearm involvement and help you focus on leading with the elbow.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform '1.5 reps' by pulling to the top, returning halfway, pulling back to the top, and then fully lowering.

Frequently asked

What muscles does the lever side seated single arm rear delt fly work?

The lever side seated single arm rear delt fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the lever side seated single arm rear delt fly?

The lever side seated single arm rear delt fly uses leverage machine.

Is the lever side seated single arm rear delt fly good for beginners?

Yes. The lever side seated single arm rear delt fly is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques