Rear Delt Machine

How to do it

1. Sit facing into the machine with the chest against the pad and grip a handle in each hand at shoulder height.
2. Set the seat height so the handles line up with the shoulders when the arms are extended forward.
3. Brace the core and draw the arms out and back in a wide arc, keeping a slight bend in the elbows.
4. Squeeze the posterior deltoids together at the back of the movement, pausing briefly before returning.
5. Exhale during the pull back and inhale as the arms return to the front.
6. Bring the arms back to the starting position slowly rather than letting the weight stack slam down.

Muscles worked

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