Shoulders · Leverage Machine
Lever Side Seated Single Arm Rear Delt Fly
How to do the lever side seated single arm 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
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit sideways on the lever machine with your working shoulder lined up against the pad and grip the handle with one arm across your body. Drive the handle out and back by squeezing your rear delt and shoulder blade. Pause at the end, then return under control and finish all reps before switching sides.
- 1The rear delt pulling the arm back, not the biceps
- 2Your shoulder blade drawing toward your spine at the end
- 3A slow controlled return that keeps tension on the muscle
Common mistakes
- Do not bend the elbow to turn it into a row
- Avoid using momentum or torso twist to swing the weight
- Do not shrug the upper trap up toward your ear
Muscles worked
The lever side seated single arm rear delt fly mainly works the rear delts, with the mid traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
Kovo programs the lever side seated single arm 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.