Lever Isolateral Seated Fly
The Lever Isolateral Seated Fly primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior and stabilizer support from the Biceps Brachii (Long Head), Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Seated Fly is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on machine with back on pad.
- Grasp handles to both sides, shoulder height.
- Bend elbows slightly and internally rotate shoulders so elbows are pointing backward.
Execution
- Maintaining shoulders internally rotated, move handles forward and together handles reach forward position.
- Return handles back toward original position until mild stretch is felt in chest or shoulder.
- Repeat.
Comments
- Shoulders are kept internally rotated so elbows are pointing out to sides.
- The starting position of levers can be adjusted on many apparatuses, allowing for both rear delt and chest to be exercised.
- Exercise can be performed onLever Rear Delt machineeven if levers do not adjust to wide starting position.
- Also see exercises onalternative machine.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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