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  • Mini Band Pull Apart

    Hold band at shoulder height, arms straight.
    Pull hands apart, squeezing shoulder blades together.
    Return slowly, maintaining tension throughout.

  • Dumbbell Laying Rear Delt Fly

    Lie facedown on a bench, holding dumbbells beneath your shoulders.
    Slightly bend your elbows and raise the dumbbells outward.
    Squeeze your rear shoulders when your arms reach approximately shoulder height.
    Lower the dumbbells slowly to the starting position.

  • Landmine Rear Delt Row

    Stand perpendicular to the barbell and hinge forward with a staggered stance.
    Grip the barbell and pull your elbow outward toward shoulder height.
    Squeeze your rear shoulder without rotating your torso.
    Lower the barbell slowly until your arm is extended.
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