FitCi
Step-by-step
- Sit facing the machine so you face the pad and rest your chest against the support pad.
- Adjust the seat so your arms extend at shoulder height.
- Grip the handles and keep your elbows very slightly bent.
- Open your arms back out to the sides as far as you can, bringing your shoulder blades slightly together.
- Feel your rear delts contract and pause briefly, then return to the start under control.
Coaching tip
Rest your chest against the pad and, as you open your arms back, use your rear delts rather than your shoulder blades.
More shoulders exercises
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