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Machine Rear Delt Fly
- 1 - Adjust the seat height so the handles are at shoulder level when you are seated.
- 2 - Sit facing the machine with your chest against the pad and your feet flat on the floor.
- 3 - Grasp the handles with a neutral or overhand grip, keeping a slight bend in your elbows.
- 4 - Brace your core and keep your chest firmly against the pad throughout the movement.
- 5 - Pull the handles out and back in a wide arc until your upper arms are in line with or slightly behind your torso.
- 6 - Pause briefly while squeezing your rear shoulders and upper back, then return the handles slowly to the starting position.
- 7 - Repeat for the desired number of repetitions without shrugging or using momentum.
