5. Cable rear delt flyes
How to do it: Adjust a pulley to slightly higher than shoulder height. Face the machine. “Grab the left pulley with your right hand, and the right pulley with your left hand, then pull a bit so both arms are on their respective sides,” Krajewski says. “With strong, locked arms, pull the cables out and back until you finish the movement with the cables completely to the sides of your body.” Imagine you’re opening your arms wide for a bear hug. Pause, then return to the starting position, making a point to engage as many muscles in your back as possible.
Prescription: 2-3 sets x 10-15 reps w/ 45-75 sec. rest between sets
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