Machine Rear Deltoid Fly

Instructions

• For this exercise, you will use a "Pec-Dec" or Chest-Fly machine.
• Sit on the machine pad seat, facing the pad. Arrange the seat height so that the handles are level with your shoulders.
• Grasp the handles.
• Pull back, keeping your elbows level with your hands. Bring your shoulder blades together.
• Hold for 1-2 seconds, then release slowly back to the starting position.

Tips

• Maintain tension on the rear deltoids. Keep your chest flat against the pad and your face forward.