Lever Bent-over Fly (on iron cross machine)

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Lever Bent-over Fly (on iron cross machine)

Instructions

Preparation

Stand on platform in front of Lever Iron Cross Machine. Grasp handles to each side. Bend over at hips with knees and elbows bent slightly. Internally rotate shoulders so elbows are pointing upward.

Execution

Bring lever handles together in hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom. Return to starting position until chest muscles are stretched. Repeat.

Comments

Height of platform should allow shoulders to be near the same height of fulcrums. Secondary levers compensate somewhat for variations if alignment between points of rotation (lever fulcrum and shoulder girdle articulation). Under greater resistance, height of platform can be increased so torso can be positioned at lower angle downward (by bending over at hips). This will allow upper body weight to counterbalance upward pull of levers. See Lever Seated Iron Cross Fly and Lever Iron Cross for Lats.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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