Machine Rear Delt Row

1. 1 - Adjust the seat and chest pad so the handles are at about shoulder height when seated.
2. 2 - Sit facing the machine with your chest firmly against the pad and your feet flat on the floor or platform.
3. 3 - Grip the handles with a neutral or overhand grip, keeping your arms extended and shoulders relaxed.
4. 4 - Pull the handles back and slightly outward by driving your elbows behind you, focusing on squeezing your rear delts and upper back.
5. 5 - Pause briefly at the end of the movement without shrugging your shoulders or leaning back.
6. 6 - Slowly return the handles to the starting position under control, maintaining contact with the chest pad.
7. 7 - Repeat for the desired number of repetitions.