# Rear Delt Fly

The reverse pec deck — facing the pad, arms sweep from the front out
wide and back, hitting what pressing never touches.

- **Category:** Main circuit
- **Type:** Machine-based reverse fly
- **Targets:** Rear delts, mid-back
- **Prescription:** 3 × 12–15, light
- **Defaults:** 3 × 12 weighted

## Setup

Set the handles to the rear-fly position and sit facing the pad, chest
supported, handles together in front at shoulder height, arms long with
soft elbows.

## Execution

1. Sweep both arms out and back as far as the shoulder blades allow.
2. Pause with the arms wide, squeezing between the shoulder blades.
3. Return forward under control without the stack touching down.

## Cues

- Lead with the knuckles, arms long — it's a sweep, not a row.
- Chest glued to the pad; no leaning back for leverage.
- Light weight, full arc — momentum defeats the rear delts instantly.

## Common Mistakes

- Bending the elbows into a rowing motion.
- Loading too heavy and shortening the arc.
- Shrugging the traps into the sweep.

## Progression

More reps and a longer pause out wide before more weight; the Face Pull
covers the same territory from the cable stack.