Seated Fly / Pec Deck

Sit on machine with back on pad. Grasp handles to both sides, shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.

Keeping elbows pointed high, push lever handles forward and together. Return to back toward original position until mild stretch is felt in chest or shoulder. Repeat.

Shoulders are kept internally rotated so elbows are pointing out to sides. The starting position of levers can be adjusted on many apparatuses, allowing for both rear delt and chest to be exercised. Exercise can be performed on Lever Rear Delt machine even if levers do not adjust to wide starting position.

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