• Plate Internally Rotated Rear Delt Fly

  Intermediate

  

  

  1

  With plates in either hand, bend your knees with your feet slightly bowed out. Hinge forward with a flat back.

  2

  Maintain an overhand grip and internally rotated shoulders.

  3

  Raise your arms backward toward the ceiling while maintaining a light band in your elbows.

• Plate Rear Delt Fly

  Beginner

  

  

  1

  Keep your back straight and bend forward slightly at the waist.

  2

  With arms extended, raise the weights out to your sides until they are in line with your shoulders.

  3

  Pause briefly and then lower the weights back to the starting position.