Lever Seated Fly

Muscles worked

Setup

1. Adjust the seat height so that the handles are level with your mid-chest when seated.
2. Sit with your back and head firmly against the backrest and plant your feet flat on the floor for stability.
3. Grasp the handles with a neutral grip (palms facing each other) and maintain a slight, fixed bend in your elbows.
4. Retract your shoulder blades, pinning them against the pad to create a stable base for the chest to work.

How to do it

1. Exhale as you squeeze the handles together in a wide arc until they meet directly in front of your chest.
2. Contract your pectorals forcefully at the peak of the movement for one second.
3. Inhale as you slowly reverse the motion, controlling the weight back to the starting position until you feel a deep stretch in the chest.
4. Maintain a controlled tempo, typically 2 seconds for the contraction and 3 seconds for the return phase.

Form checklist

• Keep your shoulder blades retracted and pinned against the backrest throughout the entire set.
• Maintain a consistent, slight bend in the elbows; do not let them lock out or bend excessively into a press.
• Avoid 'clapping' the handles together; stop just before they touch to maintain constant tension on the muscle.
• Ensure your lower back remains in contact with the pad and avoid using momentum or swinging the torso.

Pro tips

• Focus on driving your inner elbows toward each other rather than just moving your hands to maximize pectoral recruitment.
• Imagine you are hugging a large tree to maintain the correct circular path and prevent the movement from turning into a bench press.
• At the end of the set, perform a slow 5-second eccentric (lowering phase) on the final rep to maximize metabolic stress.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction (when the handles are closest).
• Perform '1.5 reps' by completing a full fly, returning halfway, squeezing back to the center, and then returning to the full stretch.

Frequently asked

What muscles does the lever seated fly work?

The lever seated fly primarily targets the pectorals, and also works the deltoids and triceps as secondary muscles.

What equipment do you need for the lever seated fly?

The lever seated fly uses leverage machine.

Is the lever seated fly good for beginners?

Yes. The lever seated fly is a beginner-friendly movement and a strong foundation to build on.

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