Arm fly bars consist of free-weight racks that pivot on a support bar above one end of a weight bench. The weight racks attach at opposite ends of the support bar, and handles on each rack are pulled together for fly-arm workouts. Manufactured accessory fly bars are retrofitted to a steel frame weight bench by installing a riser and support bar with pivot hubs. Nylon tubing is used as hub bushings. Fabricate the components and attach the accessory arm fly bars to the weight bench in a workshop.
Step 1
Detach the padded seat from the weight bench and set it aside. Depending on the particular bench, bolts or selector pins are removed to detach the seat.
Step 2
Cut a piece of 1-inch-by-1-inch square steel tubing as a riser, which attaches to the steel base of the bench and extends above the bench 12 inches. Measure and cut the riser to length using a miter saw with a steel cutting blade.
Step 3
Secure the riser in a bench vise. Cut an additional piece of steel tubing 12 inches long as a support bar for the hubs. Weld the center of the support bar perpendicular at one end of the riser.
Step 4
Cut two pieces of 1-inch-diameter steel pipe 2 inches long as hubs. Weld the side of one hub at one end of the support bar. Make sure the opening in the hub is perpendicular to the end of the bar. Weld the other hub at the opposite end of the support bar in the same way.
Step 5
Position the tube steel riser perpendicular atop the center of the weight bench base with the support bar and hubs above the bench. Weld the bottom of the riser to the base of the bench. Weld the mid-portion of the riser to the end of the bench seat support frame.
Step 6
Measure and cut two lengths of 1-inch-diameter nylon tubing 2 inches long as bushings. Cut the pieces to length with a hacksaw. Apply silicone adhesive inside each hub and install the bushings.
Step 7
Align the pivot point of one accessory fly arm with a hub on the support bar. Make sure the weight rack is facing away from the bench and the handle is pointing up.
Step 8
Slide a 1 1/4-inch-diameter plate washer onto a 1/2-inch-diameter shoulder bolt and push it against the head of the bolt. Insert the bolt through the pivot in the fly arm and through the bushing. Put a plate washer on the other end of the bolt and thread a nylon lock nut on clockwise. Tighten the nut with a socket and ratchet.
Step 9
Attach the other fly arm at the opposite hub using the plate washers, shoulder bolt and nylon lock nut. Tighten the nut clockwise. Reattach the padded seat to the weight bench.
Tips and Warnings
- Smooth the welds with a file and paint the riser and support arm.
- Wear the proper safety gear and eye protection when cutting and welding steel.
Things You'll Need
- 1-inch-by-1-inch square steel tubing
- Miter saw with steel cutting blade
- Bench vise
- Welding equipment
- 1-inch-diameter steel pipe
- 1-inch-diameter nylon tubing
- Hacksaw
- Silicone adhesive
- 1 1/4-inch plate washers
- 1/2-inch diameter shoulder bolts with nylon lock nuts
- Socket and ratchet
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