Rear Delt Fly - Chest Supported (Cable: Seated)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the cable machine to a low position and select the appropriate weight.
   • Sit on the bench with your chest against it, ensuring your feet are flat on the ground.
2. Step 2Grab the Handles
   • Reach for the cable handles with both hands, using a neutral grip (palms facing each other).
   • Ensure your arms are fully extended and your shoulders are relaxed.
3. Step 3Position Your Body
   • Keep your chest pressed against the bench, and your head in a neutral position.
   • Engage your core to stabilize your body throughout the movement.
4. Step 4Pull the Handles
   • Pull the handles out to the sides in a wide arc, focusing on squeezing your shoulder blades together.
   • Keep a slight bend in your elbows and avoid using momentum to lift the weights.
5. Step 5Return to Start
   • Slowly return the handles to the starting position, maintaining control and tension in your rear deltoids.
   • Ensure that your arms are fully extended without locking your elbows.
6. Step 6Repeat
   • Repeat the pulling and returning motion for the desired number of repetitions, focusing on form and control.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and sit up straight.
   • Make sure to adjust the weights back to the starting position for safety.