Rear deltoid fly in a machine

It can be performed both on a special simulator and on the "butterfly" simulator. The essence is the same as in the previous exercise. Try to keep your elbows as high as possible.

Nuances and mistakes

1. The arms at the elbows should always be slightly bent. This is necessary to maximally engage the rear deltoid.

2. The seat should be adjusted so that the wrists are approximately at shoulder level. It can be a little higher.

3. You should spread your arms until the elbows are level with the shoulders. I don't see the point in spreading the arms further and moving the elbows back, as the shoulder blades start to converge and the back muscles begin to engage.

4. The weight should be such that you can perform at least 8 – 10 repetitions. The exercise is quite safe; however, heavy weights are unnecessary here.

5. It is better if the simulator has special handles for this exercise. That is, handles where the wrists are facing down when gripped. This way, the elbows will point outward. This position is optimal for working the rear deltoids.

6. The back should be straight, and the shoulders should be slightly retracted.