Lever Seated Side Single-Arm Rear-Delt Fly

Lever Side Seated Single Arm Rear Delt Fly Instructions

Starting Position

1. Adjust the machine: Set the seat height so that when seated, your arms can reach the handle comfortably at shoulder height.
2. Sit down: Take a seat on the machine, ensuring that your back is against the support pad.
3. Positioning your body: Lean slightly forward and grasp the handle with one hand (the opposite hand can rest on your knee for support). Your legs should be slightly bent, and your feet flat on the floor.

Movement

1. Initiate the movement: Keeping your elbow slightly bent, pull the handle out to the side, leading with your elbow. Aim to keep your upper arm parallel to the floor while moving.
2. Focus on the rear deltoid: As you pull, squeeze your shoulder blades together and feel the contraction in your rear deltoid. Avoid using momentum—focus on controlled movement.
3. Return to starting position: Slowly lower the handle back to the starting position, maintaining control throughout. Do not let the weight stack touch down to maximize muscle engagement.

Repetitions

- Perform 10-15 repetitions on one arm before switching to the other arm. Aim for 3 sets total.

Tips

- Keep your core engaged and maintain good posture throughout the exercise.
- Avoid arching your back or using your lower body to assist in the movement.
- Start with a lighter weight to master the form before increasing the resistance.