rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# 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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- **Defaults:** 3 × 12 weighted
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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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