EXERCISE · MACHINE
Machine Rear Delt Fly
Shoulders
The most common mistake is turning this into a mini row by bending the elbows and pulling with the upper back. Keep your arms close to straight, just a soft bend at the elbow, and let the movement come from your shoulders opening out to the sides. Sit tall against the pad with your chest pressed into it, and set your grip so your arms start slightly in front of your body. Sweep them out and back in a wide arc until they're roughly in line with your torso, squeezing your shoulder blades together at the end. Lower with control back to the start rather than letting the weight stack slam down — that's where most of the work gets lost.