R E A R   D E L T S
&  T R A P Z

Single Arm Rear Delts Machine Flys

Machine Rear Delts Flys.png

  Video - Picture

Single Arm Rear Shoulders Machine Flys.png

Instructions

Alternative Exercises

Standing Single Arm Rear Delts Cable Ext
BentOver Single Arm Rear Delts DB Flys
Single Arm Rear Delts Cable Rows
BentOver Single Arm Rear Delts DB Rows
Standing Single Arm Rear Delts Band Ext
Standing Single Arm Rear Delts Band Rows

1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold the left arm grip with your left hand in an overhand grip with the palm of your hand facing down. Hold onto the pad in front of you with your other non-lifting hand to give you some support. Make sure to keep your elbow slightly bent while performing this exercise. This will be your starting position. 2. Now pull the arm grip in a semicircular motion to your side outwards & backwards, while squeezing in your shoulder blades together and flexing your left arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Only your arm should be moving back and forth with the arm grip, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return the arm grip back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.

 
Machine Rear Delts Flys.png

Alternative Exercises

  Video - Picture

Standing Rear Delts Cable Extensions.png

Instructions

Single Arm Rear Delts Machine Flys
BentOver Single Arm Dumbbell Flys
Single Arm Rear Delts Cable Rows
BentOver Single Arm Dumbbell Rows
Standing Single Arm Rear Delts Band Ext
Standing Single Arm Rear Delts Band Rows

1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.

 
 
Machine Rear Delts Flys.png

Alternative Exercises

  Video - Picture

Standing Rear Delts Cable Extensions.png

Instructions

Single Arm Rear Delts Machine Flys
Standing Single Arm Rear Delts Cable Flys
BentOver Single Arm Dumbbell Flys
Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
Bent Over Single Arm Dumbbell Rows

1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.

 

Alternative Exercises

  Video - Picture

Single Arm BentOver Cable Extensions.png
Single Arm Rear Delts Machine Flys
BentOver Single Arm Rear Delts DB Flys
BentOver Single Arm Rear Delts Band Flys
Single Arm Rear Delts Cable Rows
BentOver Single Arm Rear Delts DB Rows
Single Arm Rear Delts Band Rows

Instructions

1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.

Bent Over Dumbbell Flys.png
Bent Over Dumbbell Flys.png

Alternative Exercises

  Video - Picture

Single Arm BentOver Cable Extensions.png
Single Arm Rear Delts Machine Flys
BentOver Single Arm Rear Delts Cable Flys
BentOver Single Arm Rear Delts DB Flys
Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
BentOver Single Arm Rear Delts DB Rows

Instructions

1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.

 
 
Bent Over Dumbbell Flys.png

Alternative Exercises

  Video - Picture

Single Arm BentOver Cable Extensions.png
Single Arm Rear Delts Machine Flys
BentOver Single Arm Rear Delts Cable Flys
BentOver Single Arm Rear Delts DB Flys
Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
BentOver Single Arm Rear Delts DB Rows

Instructions

1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.

 

Alternative Exercises

Machine Rear Delts Flys.png

  Video - Picture

Standing Rear Delts Cable Extensions.png

Instructions

Single Arm Rear Delts Machine Flys
Standing Single Arm Rear Delts Cable Flys
BentOver Single Arm Dumbbell Flys
Standing Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
Bent Over Single Arm Dumbbell Rows

1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.

 
Bent Over Dumbbell Flys.png

Alternative Exercises

  Video - Picture

Standing Rear Delts Cable Extensions.png

Instructions

Single Arm Rear Delts Machine Flys
Standing Single Arm Rear Delts Cable Flys
BentOver Single Arm Dumbbell Flys
Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
Bent Over Single Arm Dumbbell Rows

1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.

Alternative Exercises

Machine Rear Delts Flys.png

  Video - Picture

Standing Rear Delts Cable Extensions.png

Instructions

Single Arm Rear Delts Machine Flys
Standing Single Arm Rear Delts Cable Flys
BentOver Single Arm Dumbbell Flys
Single Arm Rear Delts Cable Rows
Single Arm Rear Delts Band Rows
Bent Over Single Arm Dumbbell Rows

1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy we