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
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# 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
|
||
|
||
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.
|