Grasp the pec deck handles ensuring your upper arms are parallel to the floor.
Push the handles back together as you contract your back and squeeze your shoulder blades.
Hold this contraction for 1 second.
Repeat for the desired number of repetitions.
Reverse Pec Deck Fly Variations
Unilateral Reverse Pec Deck Fly
Instead of contracting with two handles at a time you will push one handle while holding the other handle of the pec deck in a static hold, maintaining tension on that side of your deltoid between repetitions.
This is a fantastic core exercise and is often used for overcoming a lagging side/correcting dominance.
You'll find when flying one side at a time your core will need to be engaged the whole time to maintain your position on the machine.
2. Dumbbell Rear Delt Fly
The dumbbell rear delt fly is my go-to exercise for smashing the rear delts.
Start light and ensure your form is under control before upping the weight.
Required: Dumbbells & Flat Bench
Dumbbell Rear Delt Fly Form
Sit on the end of a flat bench with your legs together and a dumbbell in each hand (behind your legs)
With your palms facing each other keep your back straight as you bend your waist in order to get down into position with your torso as parallel to the floor as possible
While maintaining this position with your torso bend your elbows slightly while contracting your shoulder blades to lift the dumbbell up until parallel to the floor
Hold this contracted position for 1 second
Slowly lower the dumbbells until they're behind your legs once again while still maintaining the slight bend in your elbow
Dumbbell Rear Delt Fly Variations
Bent Over Rear Delt Fly
Instead of sitting on the edge of a flat bench perform the rear delt fly standing up while bent over, this variation increases core activation.
Be wary of form while performing the standing rear delt fly as jerking and momentum often comes into play through the knees.
3. Cable Rear Delt Fly
The cable rear delt fly is a fantastic exercise that keeps constant tension on the rear delts for the duration of your set.
Required: Cable Machine + Handle Attachments
Cable Rear Delt Fly Form
Flex at the hips to bend over in front of your cable machine before grasping the left handle in your right handle and the right handle in your left hand (your arms will be crossing over).
With your palms facing each other keep your back straight as you bend your waist in order to get down into position with your torso as parallel to the floor as possible.
While maintaining this position with your torso bend your elbows slightly while contracting your shoulder blades to lift the handles up until parallel to the floor.
Hold this contracted position for 1 second.
Slowly lower the cable handles until they're in front of your legs once again while still maintaining the slight bend in your elbow
My #1 Tip When Performing Your Rear Delt Exercises...
Regardless of which rear delt exercises you're performing it's just not possible to go heavy while getting any benefit out of the exercise.
As we're bent over for the majority of rear delt fly variations this results in a jerking motion to complete the last quarter of the rep, as such you're missing out on the contraction.
No contraction and less time under tension for your rear deltoid is the exact opposite of what we're gunning for here.
By all means hit your military press and side lat raises in a low rep range with heavy weight, but as you finish off your shoulder workout with your rear delt exercises opt to drop the weight and work in a slightly higher rep range (8-12).