Rear Delt Machine

Set-up

• Adjust the seat so the handles are at shoulder height.
• Sit facing the pad with your chest against it, and hold the handles with your arms straight in front of you.

How to do it

1. Pull the handles out and back in a wide arc until your arms are in line with your body.
2. Pause briefly.
3. Let the handles return slowly to the front.

Coaching cues

• Keep a slight bend in your elbows throughout.
• Keep your chest on the pad and your neck relaxed.

Common mistakes

• Squeezing the shoulder blades together so the upper back takes over.
• Swinging the handles back with momentum.