• MAIN MUSCLES: Rear Delts
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Adjust the position of the handles and the height of the machine seat so that in the initial position, the distance between the handles is equal to the width of the shoulders, and the arms holding the handles are straight and parallel to the floor.
  2. Take the starting position: the chest is pressed against the back of the seat, the body is in an upright position, the back is slightly bent at the lower back, the arms are straightened and hold the handles in a neutral grip (palms look at each other). Spread the handles slightly so that the weight lifts off the stops.
  3. Inhale and, holding your breath, tighten the rear deltas and upper back muscles, spread the handles as far back as possible – the elbows should be behind the level of the back.
  4. At the top of the exercise, with the arms as far back as possible, take a short pause, tighten the back deltas even more, and then exhale and smoothly return to the starting position.
  5. Having reached the bottom point of the exercise (the handles are slightly wider than the shoulders, the weight is on the weight and does not touch the stops), pause for a second and start the next repetition.

NOTE: Perhaps the design of the simulator will not allow you to perform the exercise on straightened arms. In this case, it is allowed to slightly bend the arms in the starting position. The main thing: do not bend or unbend your arms during movement, the elbow joint must be fixed until the end of the set.