10 Best Lever Seated Reverse Fly Alternatives for Shoulder Strength

The Lever Seated Reverse Fly is done seated with a lever machine. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Inverted Row With Straps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever Seated Reverse Fly

Lever Seated Reverse FlyPlay demonstration
Primary muscle
Delts
Equipment
Lever
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Trapezius, Rhomboids

How to perform Lever Seated Reverse Fly
  1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
  2. Grasp the handles with an overhand grip and keep your arms slightly bent.
  3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
  4. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Lever Seated Reverse Fly alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Lever Seated Reverse Fly Alternatives

10 substitutes, ranked by how closely each one matches the Lever Seated Reverse Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. HyperextensionPlay demonstration

    1. Hyperextension

    46% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the delts.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  2. Hyperextension (On Bench)Play demonstration

    2. Hyperextension (On Bench)

    46% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  3. Inverted Row With StrapsPlay demonstration

    3. Inverted Row With Straps

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: a suspension trainer, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  5. ElevatorPlay demonstration

    5. Elevator

    39% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  6. Inverted RowPlay demonstration

    6. Inverted Row

    39% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  7. Inverted Row Bent KneesPlay demonstration

    7. Inverted Row Bent Knees

    39% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    38% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    38% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly
  10. Bodyweight Standing RowPlay demonstration

    10. Bodyweight Standing Row

    38% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Seated Reverse Fly

Lever Seated Reverse Fly FAQ

What muscles does Lever Seated Reverse Fly work?

The lever seated reverse fly primarily targets the posterior (rear) deltoid and secondarily the middle trapezius and rhomboids for scapular retraction. It also recruits external rotators like infraspinatus; cue scapular pinch and horizontal abduction to maximize posterior-delt loading.

What is the best bodyweight alternative to Lever Seated Reverse Fly?

A prone T (prone T raises) on the floor or an incline bench is the best bodyweight option; lie chest-down, thumbs up, and lift arms into a T while squeezing the shoulder blades. Keep the neck neutral, lead with the elbows, and control the descent to maintain rear-delt activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology