20min Beast Delts Pump

Reverse Pec Deck Fly - SET 1

Weight: not too heavy, as the rear deltoids are small muscles (example: 25kg). Place your hands over the handles as shown. Do not pull your arms behind the shoulder line. If you go too far back, your shoulder blades will retract together, and your traps will take over, which is not the goal here. So, try to retract your shoulder blades AS LITTLE AS POSSIBLE. The rear delts are small muscles, so focus on doing more reps with good control. If your gym does not have a pec deck machine, use the cable machine instead. The same principles apply: do not pull behind the shoulder line, do not retract your shoulder blades together, and avoid heavy weights. Focus on higher reps instead.