Shoulders · Leverage Machine
Lever Seated Bent Over Rear Delt Fly
How to do the lever seated bent over rear delt fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit on a leverage rear delt machine facing the pad with your chest against it and grip the handles with arms extended forward. Pull the handles back and out in a wide arc by squeezing your shoulder blades, then return under control to the start.
- 1Rear delts and mid-back pulling the handles back and out
- 2Shoulder blades squeezing together at the end of each rep
- 3Chest staying planted against the pad the whole time
Common mistakes
- Bending your elbows more to turn it into a row
- Shrugging your shoulders up toward your ears
- Using momentum or letting the handles snap back
Muscles worked
The lever seated bent over rear delt fly mainly works the rear delts and mid traps, with the lower traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the lever seated bent over rear delt fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.