Lever Seated Reverse Fly

Instructions

1
Sit upright on the machine seat with back firmly against the backrest. Position feet flat on the floor or footrest. Adjust seat height so handles are at mid-chest level, approximately at nipple height.
2
Grasp the handles with a neutral grip (palms facing each other) slightly wider than shoulder-width apart. Keep wrists neutral and elbows at approximately 90 degrees, positioned slightly lower than shoulders.
3
Slowly return the handles toward your body in a controlled manner by allowing your arms to bend at the elbows. Maintain back contact with the seat throughout the eccentric phase. Feel the stretch across the chest as the handles move backward.
4
Drive the handles forward and together by contracting the chest muscles. Extend arms forward in a smooth arc motion, bringing hands together or close to center. Avoid locking elbows at full extension. Return to starting position under control.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior
EQUIPMENTLeverage machine
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Pectoralis Major, the Lever Seated Reverse Fly is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Leverage machine allows for a smooth, natural resistance curve.

Benefits

  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Improves overall Shoulders stability and proprioception during heavy loads.

Pro Tips

To maximize the Lever Seated Reverse Fly, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Leverage machine.

Exercise Variations

  • Dumbbell Lever Seated Reverse Fly
  • Cable Lever Seated Reverse Fly
  • Banded Lever Seated Reverse Fly

Frequently Asked Questions