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
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
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
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
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms