1. Sit on a bench or chair with your feet firmly on the ground and hold a pair of dumbbells in your hands, with your palms facing each other.
2. Bend forward at the waist and extend your arms down toward the ground, with a slight bend in your elbows.
3. Keeping your core engaged and your shoulder blades pulled back and down, raise the dumbbells out to your sides.
4. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.
1. Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands, with your palms facing each other.
2. Hinge forward at the hips, keeping your back straight and your core engaged until your torso is almost parallel to the ground.
3. Raise the dumbbells out to your sides, leading with your elbows and keeping your wrists straight.
4. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the start position.
1. Adjust the seat height and position on the Rear Delt Fly machine according to your comfort. Sit facing the machine with your chest against the pad and grasp the handles with an overhand grip.
2. Maintain a slight bend in your elbows and keep your back straight throughout the exercise.
3. Squeeze your shoulder blades together as you pull the handles back and outward.
4. Slowly return the handles back to the starting position, controlling the movement and feeling the stretch in your rear deltoids.
