Cable Seated Rear Delt Fly with Chest Support
The cable rear delt fly seated with the chest on a pad, which stops the torso rocking and leaves the rear delts to open the arms.
How to do it
Setup
Seated facing the cable, chest on the pad, a handle in each hand, arms long in front at shoulder height.
Steps
- Open the arms wide and back, elbows soft and fixed.
- Stop when the hands are in line with the shoulders.
- Bring the arms forward again slowly.
Common mistakes
Chest lifting off the pad to heave: stay on it; lighter stack. Elbows bending into a row: keep the soft angle; the arms stay long. Hands sinking toward the hips: open the arms at shoulder height.
Breathing
Exhale opening, inhale returning.
