Machine Seated Bent-Over Rear Delt Fly
The bent-over rear delt fly on a plate-loaded machine: seated low with the legs out in front, the trunk folded over the thighs, the levers swung up and back.
How to do it
Setup
Seated low on the machine, feet on the footplates, trunk leaning over the thighs, hands on the handles beside the shins.
Steps
- Swing the handles up and back until the arms are level with the back.
- Hold the lean; the trunk does not rise with the arms.
- Lower the handles to the shins under control.
Common mistakes
Sitting up as the levers rise: the fold over the thighs is the setup; keep it. Pulling with bent elbows: arms long, the rear delts sweep them. Letting the plates crash down: lower as slowly as you lift.
Breathing
Exhale opening the arms, inhale lowering.
