Rear Delt Cable Flys

Reverse Pec Deck

Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms). Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint. Press until your elbows are extended and push your head forward slightly. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Barbell Overhead Press

DB Lateral Raises

Stand with both palms facing you. Begin to press the dumbbells to the ceiling while rotating your palms. When you reach elbow extension, your palms should be facing forward.

Dumbbell Arnold Press

Use a handle attachment with the cable set to the bottom of the machine. Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.

full body