MuscleWiki Logo

  • Plate Internally Rotated Rear Delt Fly

    With plates in either hand, bend your knees with your feet slightly bowed out. Hinge forward with a flat back.
    Maintain an overhand grip and internally rotated shoulders.
    Raise your arms backward toward the ceiling while maintaining a light band in your elbows.

  • Plate Rear Delt Fly

    Keep your back straight and bend forward slightly at the waist.
    With arms extended, raise the weights out to your sides until they are in line with your shoulders.
    Pause briefly and then lower the weights back to the starting position.

  • TRX Rear Delt Fly

    Stand facing away from the TRX straps and grab the handles with both hands.
    Step forward so that your body is in a plank position, with your arms straight and your body in a straight line from your head to your heels.
    Keeping your arms straight, slowly lift your arms out to the side, keeping them at the same height as your shoulders. Your body should form a "T" shape.

  • TRX Rear Delt Row

    Stand facing away from the TRX straps and grab the handles with both hands.
    Step away so your body is leaning away from the anchor point.
    Flex your elbows and pull your elbows straight back behind your body.
    Make sure to keep your elbows flared outward.
ПредыдущаяСледующая