rzen
b545ad05c9
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
1.1 KiB
1.1 KiB
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
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
- Sweep both arms out and back as far as the shoulder blades allow.
- Pause with the arms wide, squeezing between the shoulder blades.
- 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.