SEATED REAR DELT FLYE

A.K.A. Incline Dumbbell Reverse Fly

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.

A.K.A. Machine Rear-Delt Flye

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.