Rear Delt Fly - Lever Side, Seated, Single Arm

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the lever machine with your back against the pad and feet flat on the ground.
   • Adjust the seat height so that the handles are at shoulder level when your arms are extended.
2. Step 2Select Weight
   • Choose an appropriate weight that allows you to perform the exercise with good form.
   • Ensure the weight is securely loaded onto the machine.
3. Step 3Position Your Arm
   • Sit with one arm resting on the handle of the machine, keeping your elbow slightly bent.
   • Ensure your shoulder is aligned with the pivot point of the machine.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body during the movement.
   • Keep your back straight and avoid leaning forward or backward.
5. Step 5Perform the Fly
   • Slowly pull the handle out to the side, keeping your elbow slightly bent and your wrist straight.
   • Focus on squeezing your shoulder blades together as you lift your arm to shoulder height.
6. Step 6Return to Start
   • Control the movement as you return the handle back to the starting position.
   • Maintain tension in your muscles and avoid letting the weight drop quickly.
7. Step 7Repeat
   • Complete the desired number of repetitions on one arm before switching to the other arm.
   • Ensure that you maintain proper form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your sets, carefully lower the handle and sit back comfortably.
   • Make sure to adjust the machine settings before leaving.