Lever Seated Reverse Fly (Parallel Grip) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Seated Reverse Fly (Parallel Grip) is an exercise primarily targeting the shoulders, with secondary emphasis on the triceps and upper back. Performed using a leverage machine, this exercise involves sitting down and pulling the handles in a reverse motion, engaging the rear deltoids and upper back muscles. The parallel grip helps reduce strain on the wrists and elbows, making it a safer variation for those looking to target the upper back and shoulders. The controlled movement and machine setup ensure proper form, helping to build strength and muscle endurance in the shoulders and surrounding muscles.
How to Perform
Start by adjusting the height of the leverage machine so that the handles are aligned with your shoulders when you're seated.
Sit down on the machine, ensuring your chest is pressed against the pad and your feet are firmly placed on the floor for stability.
Grasp the handles with your palms facing each other (parallel grip), and fully extend your arms straight in front of you.
Maintain a slight bend in your elbows throughout the movement. As you exhale, pull the handles outward and backward while squeezing your shoulder blades together, focusing on engaging the rear deltoids and upper back.
Pause briefly at the peak of the movement, holding the contraction for a moment before slowly returning to the starting position.
Inhale as you gradually extend your arms forward, releasing the tension and preparing for the next rep.
Repeat this motion for the desired number of repetitions, ensuring controlled movement and proper form throughout each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize engaging your back muscles to drive the movement, avoiding the use of momentum to complete the reps.
Keep your core tight and maintain a neutral posture throughout the entire exercise to ensure stability and proper alignment.
Select a weight that challenges you while still allowing you to perform each rep with correct form and technique.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the handles to complete the movement. This reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled, deliberate movements to isolate the target muscles.
Don’t Overextend Your Arms: Avoid fully locking your elbows when starting the exercise. Keeping a slight bend in your elbows throughout the movement helps maintain tension in the shoulders and upper back and prevents unnecessary strain on the joints.
Don’t Hunch Your Shoulders: Ensure your shoulders are not raised or hunched toward your ears during the exercise. This can lead to improper form and strain on your neck and upper back. Keep your shoulders relaxed and down.
Avoid Leaning Forward or Backward: Do not shift your body forward or backward while performing the exercise. This disrupts your posture and reduces the focus on the target muscles. Stay seated with your chest against the pad and maintain a stable position.
Don’t Use Too Much Weight: Lifting too heavy can compromise your form, leading to ineffective muscle activation and potential injury. Choose a weight that challenges you but allows you to maintain proper technique throughout the movement.
Don’t Rush the Reps: Speeding through the exercise decreases the time under tension, which can limit the effectiveness of the workout. Perform each rep slowly and with control, focusing on the muscle engagement.
Avoid Arching Your Back: Keep your back in a neutral position to prevent unnecessary strain on your spine. Do not overarch your lower back during the movement; maintain a solid, stable posture throughout the set.
Don’t Focus on Pulling With Your Hands: Focus on pulling with your shoulders and upper back rather than your arms. If your hands are doing most of the work, you may miss out on the benefits for your shoulders and upper back muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
