Pulley Fly Seated

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Exercise Profile

Pulley Fly Seated Overview

The pulley fly seated workout primarily engages the upper back muscles. The pulley’s function is to provide resistance and target the specific muscles without overworking secondary muscles.

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Pulley Fly Seated Instructions

Adjust the pulley machine to a height that aligns with your chest.
Sit on the seat with your back straight and feet flat on the floor.
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Exhale and push the handles forward until your arms are fully extended in front of you.
Inhale and slowly return to the starting position, keeping your back straight and core engaged.

Pulley Fly Seated Tips

Start with a light weight and gradually increase as you get comfortable with the exercise.
Keep your back straight and engage your core to maintain stability throughout the movement.
Focus on pulling your shoulder blades together as you bring the handles towards your chest.
Imagine squeezing a pencil between your shoulder blades to activate your upper back muscles.
Avoid using momentum or jerking movements; control the weight throughout the entire range of motion.
Exhale as you pull the handles towards your chest and inhale as you return to the starting position.
Perform the exercise in a slow and controlled manner to maximize engagement of your upper back muscles.