How to perform Leverage Machine Reverse Fly with proper form
Setup
- Adjust Seat Height: Sit on the leverage machine and adjust the seat so that your arms are parallel to the ground when grasping the handles.
- Position Yourself: Your back should be flat against the backrest, with feet flat on the ground.
Starting Position
- Grip Handles: Hold the handles with an overhand grip, arms extended straight in front of you.
- Elbows Slightly Bent: Your elbows should have a slight bend to reduce strain on the joints.
Execution
- Engage Core: Tighten your abdominal muscles for stability throughout the movement.
- Pull Back: Slowly pull the handles outward and back in a controlled motion, focusing on squeezing your shoulder blades together.
- Maintain Elbow Position: Keep your elbows at shoulder height or slightly above throughout the movement.
- Avoid Momentum: Do not use your body or momentum to swing the weights; the movement should be smooth.
Return
- Control the Weight: Return to the starting position in a controlled manner, avoiding any sudden movements.
- Repeat: Continue as prescribed while maintaining focus on form.
Key Points
- Shoulder Alignment: Keep your shoulders down and avoid shrugging them upward.
- Breathing: Exhale during the pulling phase and inhale while returning to the starting position.
- Focus on Muscles: Emphasize the contraction in your posterior deltoids and upper back.
Safety Tips
- Avoid overextending your arms.
- Ensure your movements are smooth to prevent any strain.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms