Exercise Execution

(1) Prone Reverse-Flys (for back, not rear delts)

• head slightly over the edge of the bench (looking at the ground)
• keep trunk tight to the bench throughout (more chest than abs)
• reach for opposite walls on the way up keeping arms as far away as possible throughout
• imagine a line running from one wrist to the other and try to contract everything across it

• at the bottom, try not to come inside the shoulders, avoid resting / relaxing the working muscle; really fight the negative and aim for constant controlled movement

(2) Reverse Pec Deck Flys (for back, not rear delts)

• keep hips behind shoulders slightly / more chest against the pad and less stomach
• keep arms rigid and shoulders retracted

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• Abs tight
• Pronated grip and elbows rigid
• Rear delt emphasis: keep scapula slightly protracted
• Mid-back emphasis: allow full protraction and retraction

(4) High Pulley Pull-Aparts

(standing, supported)

• Apply outward force on the handles as if you are trying to rip it apart
• Brace against pad or support with hips
• Set pulley above eye level

(5) Prone DB Retractions

• Elbows rigid and neck neutral
• Pinch the scapula together (this NOT a shrugging movement)