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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. It is performed using a lever machine, typically found in most gyms. This exercise primarily works your posterior deltoids, rhomboids, and trapezius muscles, helping improve your posture and upper body strength. The Lever Seated Fly is a safe and controlled movement that allows you to isolate and strengthen the targeted muscles. By activating your shoulder and back muscles, this exercise can also enhance your shoulder stability and reduce the risk of injuries. When performing the Lever Seated Fly, it is important to maintain proper form and technique. This includes keeping your chest up, shoulders back, and maintaining a neutral spine throughout the movement. Engage your core muscles for stability and ensure controlled and smooth movements, avoiding any jerking or using excessive weights. To make the most out of the Lever Seated Fly, it is advisable to include it as part of a well-rounded upper body workout routine. Combining it with other exercises like rows, pull-ups, and lateral raises can help you achieve overall upper body strength and balance. Remember, it is always recommended to start with lighter weights and gradually increase the resistance as you gain strength and confidence in your form. If using a lever machine is not an option for you, there are alternative exercises like bent-over dumbbell flies or cable flies that can target similar muscle groups. Incorporate the Lever Seated Fly into your workout regimen to improve your upper body strength, build muscle, and enhance your posture.


  • Sit on the lever seated fly machine, with your back fully supported against the backrest and your feet flat on the floor.
  • Adjust the handles so that when you grasp them, your upper arms are parallel to the floor.
  • Grasp the handles with a neutral grip (palms facing each other) and keep a slight bend in your elbows.
  • Exhale and push the handles forward by squeezing your chest muscles. Keep your back straight and avoid using momentum.
  • Pause for a moment at the contracted position and squeeze your chest muscles.
  • Inhale and slowly release the handles to return to the starting position, while maintaining control and engaging your chest muscles.
  • Repeat for the desired number of repetitions.
  • Remember to always use proper form and technique, and adjust the weight according to your fitness level and goals.

Tips & Tricks

  • Engage your core throughout the exercise for stability and support.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the movement.
  • Focus on maintaining proper form and control throughout the entire range of motion.
  • Inhale as you lower the weights and exhale as you bring them back to the starting position.
  • Keep your shoulder blades retracted and pulled back throughout the exercise.
  • Avoid using momentum or swinging your body to lift the weights, relying solely on your chest muscles for the movement.
  • Ensure proper seat adjustment for optimal alignment and comfort during the exercise.
  • Perform the exercise in a controlled manner, avoiding any jerking or sudden movements.
  • Keep your wrists aligned with your forearms and avoid excessive bending or flexing.
  • Listen to your body and modify the exercise or adjust the weight if you experience any discomfort or pain.

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