Lever Seated Fly

Lever Seated Fly

The Lever Seated Fly is a highly effective exercise that targets the muscles of your upper back and shoulders, specifically the rear deltoids and the rhomboids. It is typically performed using a lever machine, commonly found in most gyms. This exercise provides a controlled movement, allowing you to isolate and strengthen these specific muscle groups. When executed correctly, the Lever Seated Fly helps improve posture by strengthening the muscles responsible for pulling your shoulder blades back and down, thus countering the effects of hunching forward. It also enhances upper body stability and overall shoulder function. The Lever Seated Fly primarily involves sitting upright on the machine with your chest supported against a padded backrest. As you grab the handles, you'll bring them together in front of your chest, squeezing the shoulder blades together. Maintaining a stable core, controlled breathing, and focusing on the mind-muscle connection are key to optimize the effectiveness of this exercise. To prevent injury and get the most out of the Lever Seated Fly, it's important to start with a weight that challenges you but allows for proper form. Gradually increase the resistance as you progress. Remember to warm up adequately before performing this exercise and stretch afterwards to maintain flexibility. Incorporating the Lever Seated Fly into your workout routine can help you achieve a stronger, more sculpted upper back and shoulders, contributing to a well-rounded and balanced physique.


  • Sit down on the lever machine and adjust the seat height so that the handles are at chest level.
  • Grasp the handles with a palms-down grip, keeping your elbows slightly bent.
  • Pull the handles together in a controlled manner, focusing on squeezing your chest muscles.
  • Hold the contracted position for a second and then slowly return to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise.
  • Increase the weight gradually to challenge your muscles.
  • Squeeze your shoulder blades together at the peak of the movement to engage your upper back muscles.
  • Exhale as you perform the movement to engage your core muscles and stabilize your body.
  • Maintain a slow and controlled movement to fully engage your chest muscles.
  • Perform the exercise in front of a mirror to ensure proper form and technique.
  • Incorporate a variety of exercises targeting different muscle groups to avoid muscle imbalance.
  • Stay consistent with your workouts and gradually increase the intensity and volume over time.
  • Ensure proper nutrition and adequate rest to support muscle recovery and growth.
  • Consult with a certified fitness trainer for personalized guidance and advice.


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