REAR DELT FLYE

Lean forward from your waist until your chest is resting on your thighs. Let your arms hang down on either side of the bench, keeping a slight bend in your elbows. Raise both dumbbells to the side in a wide arc until they are level with your shoulders, while keeping your elbows slightly bent. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position. Repeat this movement for the desired number of repetitions.

Sit on a machine flye bench backwards so that you are facing the weight stack. The seat should be set so that your arms are parallel with the floor when you grab the handles. Keeping just a slight bend in your arms pull the handles out and behind you as far as you can. Hold this position for a second as you squeeze your shoulder blades together and contract your rear delts and middle traps. Slowly return the handles to the start position and repeat for reps.

Stand in the center of a cable crossover apparatus. Start with hands crossed in front of you at shoulder height with the left high cable in your right hand, the right in your left hand. Using your rear delts, pull your arms out and back as far as possible, then return to the start.

Anchor a band at shoulder level, stand facing the band, and grab the handle (or the band itself) with one hand. Step away from the anchor enough to create tension in the band. Keep the other hand on your hip or holding a solid structure for stability. With your working arm parallel with the floor, extended out in front of you, and a slight bend in the elbow, pull your hand back behind you in a reverse flye motion by contracting your rear delts. At the top of the motion, your arm should be straight out to your side or slightly behind your body. Squeeze the contraction hard, then slowly lower back to the start position. Complete all reps with that arm, then switch arms.

Stand facing a cable stack with the pulley set at shoulder level. Grab the D-handle (or the ball at the end of the cable) with one hand, and step away from the machine enough to create tension in the cable. Keep the other hand on your hip or grabbing the cable machine for stability. With your working arm parallel with the floor, extended out in front of you, and a slight bend in the elbow, pull your hand back behind you in a reverse flye motion by contracting your rear delts. At the top of the motion, your arm should be straight out to your side or slightly behind your body. Squeeze the contraction hard, then slowly lower back to the start position. Complete all reps with that arm, then switch arms.

Attach a D-handle to a cable pulley that is set at shoulder height. Stand facing the pulley while holding the cable with a neutral (hammer) grip and your arm extended straight in front of you. Keeping your arm straight but with a slight bend in your elbow, use your rear deltoid to extend your arm back as far as possible. Hold this finish position for a second as you contract your rear deltoid and middle trap as hard as possible and then slowly return the handle to the start position. Finish all reps with one arm and then repeat on the other side.

START: Stand in the center of a cable crossover apparatus. Start with hands crossed in front of you at shoulder height with the left high cable in your right hand, the right in your left hand.

MOVE: Using your rear delts, pull your elbows out and back as far as possible, then return to the start.

Place a flat bench in the middle of a cable crossover apparatus. Lie on your back on the bench while holding D-handles attached to the high cable pulleys. Each hand should be holding the handle attached to the cable on the opposite side of the body so that the cables are crossed as you hold them in a neutral grip (palms facing each other) over your chest. Contract your rear delts and middle traps to pull your arms down and out to your sides while maintaining a slight bend in your elbows. Your hands should be parallel with your shoulders in the bottom position. Hold the bottom position for a second as you contract your rear deltoids and middle traps as hard as possible until you return the handles to the start position. Repeat for reps in this manner.