How to perform Leverage Machine Reverse Fly with proper form

Setup

1. 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.
2. Position Yourself: Your back should be flat against the backrest, with feet flat on the ground.

Starting Position

1. Grip Handles: Hold the handles with an overhand grip, arms extended straight in front of you.
2. Elbows Slightly Bent: Your elbows should have a slight bend to reduce strain on the joints.

Execution

1. Engage Core: Tighten your abdominal muscles for stability throughout the movement.
2. Pull Back: Slowly pull the handles outward and back in a controlled motion, focusing on squeezing your shoulder blades together.
3. Maintain Elbow Position: Keep your elbows at shoulder height or slightly above throughout the movement.
4. Avoid Momentum: Do not use your body or momentum to swing the weights; the movement should be smooth.

Return

1. Control the Weight: Return to the starting position in a controlled manner, avoiding any sudden movements.
2. 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.