This exercise involves sitting on a lever machine and performing a reverse fly motion, which targets the muscles in the upper back and shoulders. The movement involves pulling the handles back while keeping the arms straight and squeezing the shoulder blades together.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the muscles of the upper back, specifically the rhomboids and rear deltoids
- Improves posture by pulling the shoulders back and down
- Helps to prevent and alleviate shoulder pain and injury
- Targets the muscles that are often neglected in traditional upper body exercises
- Can be modified to accommodate different fitness levels and abilities
How to perform
- Adjust the seat height so that the handles are at shoulder level.
- Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
- Keep your elbows slightly bent and your arms straight out in front of you.
- Slowly pull the handles back towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release back to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary