A machine exercise that targets the posterior deltoids and upper back.
- +Isolates the rear deltoids effectively
- +Easy for beginners to use
- +Can help improve posture
- –May be hard on the shoulders if not done properly
- –May not provide enough resistance for advanced users
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the seat so handles are at shoulder height; chest pad at mid-chest
- Sit facing the pad, chest supported, feet flat, spine neutral
- Grip the handles; elbows soft, wrists straight
- Set shoulders down and back; brace your core
- Open your arms in a wide arc, leading with the elbows; squeeze shoulder blades
- Stop when hands are in line with your shoulders; don’t overreach or swing
- Return slowly under control; exhale out, inhale back; don’t shrug or let weights slam