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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.