Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples
Pec Deck and Rear Delt Fly author the face-on and from-behind cameras; Triceps Pushdown and Face Pull are the cable station's two entries per the coverage model (cable curl/crossover are considered exclusions). Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Rear Delt Fly</title>
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<title>Rear Delt Fly</title>
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# Rear Delt Fly
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The reverse pec deck — facing the pad, arms sweep from the front out
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wide and back, hitting what pressing never touches.
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- **Category:** Main circuit
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- **Type:** Machine-based reverse fly
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- **Targets:** Rear delts, mid-back
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- **Prescription:** 3 × 12–15, light
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## Setup
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Set the handles to the rear-fly position and sit facing the pad, chest
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supported, handles together in front at shoulder height, arms long with
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soft elbows.
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## Execution
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1. Sweep both arms out and back as far as the shoulder blades allow.
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2. Pause with the arms wide, squeezing between the shoulder blades.
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3. Return forward under control without the stack touching down.
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## Cues
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- Lead with the knuckles, arms long — it's a sweep, not a row.
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- Chest glued to the pad; no leaning back for leverage.
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- Light weight, full arc — momentum defeats the rear delts instantly.
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## Common Mistakes
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- Bending the elbows into a rowing motion.
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- Loading too heavy and shortening the arc.
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- Shrugging the traps into the sweep.
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## Progression
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More reps and a longer pause out wide before more weight; the Face Pull
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covers the same territory from the cable stack.
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"primary": 2,
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"camera": {"yaw": 270},
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"props": [
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{"kind": "line", "pts": [[160, 136], [160, 150]], "w": 6}
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]},
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{"type": "pad", "at": "hand_r", "angle": 90, "halfLen": 9, "w": 5},
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{"type": "pad", "at": "hand_l", "angle": 90, "halfLen": 9, "w": 5}
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],
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"frames": [
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{
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"hold": 0.5, "tween": 1.1,
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"root": {"pos": [160, 116]},
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"spine": [0, 0],
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"neck": 0,
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"shoulder_r": {"flexion": 85, "abduction": 6}, "elbow_r": 15,
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"shoulder_l": {"flexion": 85, "abduction": 6}, "elbow_l": 15,
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"hip_r": 78, "knee_r": 62,
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"hip_l": 78, "knee_l": 62
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},
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"hold": 0.5, "tween": 1.2,
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"root": {"pos": [160, 116]},
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"spine": [0, 0],
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"neck": 0,
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"shoulder_r": {"flexion": 12, "abduction": 84}, "elbow_r": 15,
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"shoulder_l": {"flexion": 12, "abduction": 84}, "elbow_l": 15,
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"hip_r": 78, "knee_r": 62,
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"hip_l": 78, "knee_l": 62
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}
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]
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}
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<title>Rear Delt Fly</title>
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After Width: | Height: | Size: 2.4 KiB |
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