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

The 10 Best 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. Cards with a "How to perform it" link open to show 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. 

   1. Reverse Machine Flyes

   99% match

   Delts · Beginner · Isolation

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

   • Machine

   How to perform it

   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 · Intermediate · Isolation

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

   • Lever

   How to perform it

   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 · Intermediate · Isolation

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

   • Cable

   How to perform it

   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 · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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. 5. Dumbbell Incline T-raise

   89% match

   Delts · Intermediate · Isolation

6. 6. Dumbbell Incline Y-raise

   89% match

   Delts · Intermediate · Isolation

7. Play demonstration

   7. Dumbbell One Arm Reverse Fly (With Support)

   81% match

   Delts · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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 · Intermediate · Isolation

9. 9. Dumbbell Lying Rear Lateral Raise

   81% match

   Delts · Beginner · Isolation

10. 10. Dumbbell Rear Lateral Raise (Support Head)

    81% match

    Delts · Beginner · Isolation