Rear Delt Fly - Lever Side, Seated, Single Arm

Work one arm at a time. Move your arm out to the side in a wide arc. Keep your chest pressed firmly against the pad to prevent cheating.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

leverage machine

Unilateral

Seated

weightreps

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

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.
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.
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.
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.
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.
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.
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.
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.