Lever Iron Cross

Instructions

Preparation

Sit on platform and grasp handles to sides with palms down grip.

Execution

With arms straight, pull lever handles down below hips. Return lever handles upward just above shoulder high, or just before slight pressure in shoulder is felt. Repeat.

Comments

Platform should be adjusted so shoulder joint and girdle are approximate height as lever fulcrum.

Muscles

Target: The primary muscle intended for exercise

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Teres Major (Back (Outer), Lats little helper)

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
• Pectoralis Minor (Chest, Shoulder)

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• No significant stabilizers