Seated Reverse Fly

The seated reverse fly is an exercise that targets the rear deltoids and upper back muscles. To perform this exercise, you need a lever machine with a chest pad and two handles. Here are the steps:

1. Adjust the seat height so that the chest pad is at your upper chest level. Grab the handles with your palms facing each other and sit on the seat with your chest pressed against the pad.
2. Exhale and pull the handles back and out to your sides, squeezing your shoulder blades together. Keep your elbows slightly bent and your wrists in line with your forearms.
3. Inhale and slowly return to the starting position, keeping tension on your muscles.
4. Repeat for the desired number of repetitions.