Lever Bent-over Fly (on iron cross machine)

Lever Bent-over Fly (on iron cross machine)


Utility: Auxiliary
Mechanics: Isolated
Force: Push



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.


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.


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.

Related Articles