Iron Cross
Differentiation: Mechanics
This variation of Shoulder Flyes is unique. Here is how: it incorporates a squat. This added movement helps you work your quadriceps | as well as your shoulders. This is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core. You also use dumbbells. Using dumbbells ensures each shoulder lifts the same amount of resistance. Using equal weight increases the overall symmetry of your shoulders.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet about shoulder-width apart.
5) Raise the dumbbells out directly in front of you, so your arms are parallel with the floor and with your palms facing each other,
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Lift your arms upward and arc outward in an airplane like position
3) ...until the dumbbells are level with your shoulders.
4) ???
5) Inhale as you bend your knees to squat down.
6) While squatting, bring your extended arms together in front of you
7) ...until the dumbbells touch.
8) Exhale as you rise up
9) ...while moving your arms outward in the airplane position
10) ...until you feel your chest muscles stretch.
11) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight while pulling, to properly work your shoulders and not your arms.
Keep your back straight at all times.
When your arms are fully extended outward, your palms should face forward.
Keep the dumbbells at shoulder level. Do not allow the dumbbells to lower.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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