Machine Incline Chest-Supported Reverse Delt Fly (Plate-Loaded)
The rear delt fly on a plate-loaded machine, the chest on an incline pad and the shins on its base; the levers sweep the straight arms out to the sides.
How to do it
Setup
Chest on the incline pad, shins on the base, hands on the lever handles hanging below the shoulders.
Steps
- Sweep the handles out to the sides on nearly straight arms to shoulder height.
- Keep the chest pinned to the pad.
- Lower the levers slowly until the arms hang again.
Common mistakes
Chest lifting off the pad to heave the levers: stay pinned and load fewer plates. Bending the elbows into a row: keep the soft angle fixed so the rear delts do the work. Dropping the levers at the bottom: control them all the way down.
Breathing
Exhale opening the arms, inhale lowering.
