243 kcal
Adjustable Bench, Speed Rope
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Rear Delts, Calves, Triceps, Abs, Cardio/Full Body
8 min
A classic rear-delt isolation movement performed lying chest-down on an adjustable bench set to a low incline. The bench support reduces lower-back involvement so you can focus on pulling the upper arms out and back to target the rear delts with strict form.
Step 1
Lie chest-down on an adjustable bench set to a low incline so your chest is supported and your feet are firmly on the floor. Let your arms hang straight down with a soft bend in your elbows and keep your neck long. Brace your core and keep your shoulders away from your ears.
Step 2
Hold your chest against the bench and lift both arms out to the sides until your upper arms are about level with your shoulders. Keep a small bend in your elbows and lead the motion with your elbows rather than your hands. Pause briefly while squeezing your rear delts, without shrugging.
Step 3
Lower your arms under control until your hands hang straight down again. Keep your chest anchored to the bench and maintain a neutral spine the whole time. Reset your shoulders, then repeat for smooth reps.
