10 Best Lever Seated Reverse Fly (Parallel Grip) Alternatives for Small Gyms

Ranked Lever Seated Reverse Fly (Parallel Grip) Alternatives

10 substitutes, ranked by how closely each one matches the Lever Seated Reverse Fly (Parallel Grip) 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Reverse Machine Flyes

   99% match

   • Delts
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
   2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
   3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
   4. Pause at the rear of the movement, and slowly return the weight to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: rear-delt fly, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: a machine, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
2. Play demonstration

   Progression

   2. Lever Seated Reverse Fly

   99% match

   • Delts
   • Lever
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the delts.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: rear-delt fly, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: a machine, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
3. Play demonstration

   3. Cable Seated Rear Lateral Raise

   89% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. Sit on a bench facing the cable machine with your feet flat on the ground.
   2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
   3. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then slowly lower your arms back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
4. Play demonstration

   4. Dumbbell Incline Rear Lateral Raise

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the delts.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
   3. Extend your arms straight down with your palms facing each other.
   4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
   5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
5. Play demonstration

   5. Dumbbell Incline T-raise

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
   2. Lean forward and let your arms hang straight down, perpendicular to the floor.
   3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
6. Play demonstration

   6. Dumbbell Incline Y-raise

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
   2. Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
   3. Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
7. Play demonstration

   7. Dumbbell One Arm Reverse Fly (With Support)

   81% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder single-arm version that still works the delts.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing inwards.
   3. Lean forward and place your free hand on the bench for support.
   4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
   5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: rear-delt fly, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Balance: harder to stay steady on than the Lever Seated Reverse Fly (Parallel Grip)
8. 

   8. Bent Over Dumbbell Rear Delt Raise With Head On Bench

   81% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
   2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
   3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
   4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
   5. Repeat the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: standing, not seated
9. Play demonstration

   9. Dumbbell Lying Rear Lateral Raise

   81% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
   3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
   • Equipment: free weights, not a machine
   • Body position: lying face down, not seated
10. Play demonstration

    10. Dumbbell Rear Lateral Raise (Support Head)

    81% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: delts, the same as the Lever Seated Reverse Fly (Parallel Grip)
    • Equipment: free weights, not a machine
    • Body position: standing, not seated