R E A R D E L T S
& T R A P Z
Machine Single Arm Reverse Flys
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold the left arm grip with your left hand in an overhand grip with the palm of your hand facing down. Hold onto the pad in front of you with your other non-lifting hand to give you some support. Make sure to keep your elbow slightly bent while performing this exercise. This will be your starting position. 2. Now pull the arm grip in a semicircular motion to your side outwards & backwards, while squeezing in your shoulder blades together and flexing your left arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Only your arm should be moving back and forth with the arm grip, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return the arm grip back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Video - Picture
Alternative Exercises
Instructions
1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand a couple of feet away with your left side facing a pulley machine or a cross cable machine that has a Single Arm Grip attached to it’s lowest end, then select your desired weight resistance to be used. 2. Slightly bend your knees and bring your torso forward by bending at the hip/waist while keeping your back straight until your torso becomes almost parallel to the floor. Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing the machine and your arm hanging down at your front while being perpendicular to your torso. Your other non-lifting hand should be at your side grabbing your waist or on top of your thigh to give you some balance, with your feet placed at about hips width apart. Make sure to keep your chin held slightly up to force your spine to stay straight. This will be your starting position. 3. With your arm slightly bent, pull the arm grip all the way up to your side until your arm is parallel to the floor. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip : Do NOT swing the arm grip and always maintain a straight & upright torso while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1.Attach a Single Arm Grip to a pulley machine or a cross cable machine and adjust it’s height to a medium level in which the cable is aligned with the same horizontal level as your chest (nipple line) then select your desired resistance to be used. Stand tall just around an arm’s length away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2.Use your right hand that’s far from the pulley to come across your body and grab the arm grip with your palm facing you, and your elbow slightly bent. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed a bit wider than shoulder width apart. This will be your starting position. 3.With your arm slightly bent, pull the arm grip all the way across your body and to your side until your arm is fully extended and perpendicular to your torso. Make sure to squeeze in your shoulder blades together as you flex your right arm’s rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arm. Tip: Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4.Slowly bring the arm grip back to it’s starting position while keeping it on the same horizontal line as your chest, and while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arm should be moving side ways with the arm grip while the rest of your body should remain stationary (not moving). 5.Repeat this motion for the recommended amount of repetitions. 6.Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION: NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- without straining your neck or putting your shoulders and/or your back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel your back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold both arm grips in an overhand grip, with the palms of your hands facing down, and make sure your elbows are kept slightly bent while performing this exercise. This will be your starting position. 2. Now pull both arm grips in a semicircular motion to your sides outwards & backwards, while squeezing in your shoulder blades together and flexing your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. Only your arms should be moving back and forth with the arm grips, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return both arm grips back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold both arm grips in an overhand grip, with the palms of your hands facing down, and make sure your elbows are kept slightly bent while performing this exercise. This will be your starting position. 2. Now pull both arm grips in a semicircular motion to your sides outwards & backwards, while squeezing in your shoulder blades together and flexing your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. Only your arms should be moving back and forth with the arm grips, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return both arm grips back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Video - Picture
Alternative Exercises
Instructions
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor while holding a Dumbbell in each hand held in a neutral grip (palms of your hands facing each other), and with your knees slightly bent. Keep your chin held slightly up to force your spine to stay straight. The weights should hang down at your front with your elbows slightly bent. This will be your starting position. 2. Start pulling both weights up and to your sides in an ‘arc like motion’ with a slight bent at the elbows. Go up until both your upper arms are parallel to the floor. Make sure you squeeze in your shoulder blades together as you flex your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. 3. Slowly bring the weights back down to their starting position in the same ‘arc like’ motion you’ve used to pull them up, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weights while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, back and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without putting pressure on your spine or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders and/or back muscles are being overstrained. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise. It is normal for you to feel your entire back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold both arm grips in an overhand grip, with the palms of your hands facing down, and make sure your elbows are kept slightly bent while performing this exercise. This will be your starting position. 2. Now pull both arm grips in a semicircular motion to your sides outwards & backwards, while squeezing in your shoulder blades together and flexing your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. Only your arms should be moving back and forth with the arm grips, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return both arm grips back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold both arm grips in an overhand grip, with the palms of your hands facing down, and make sure your elbows are kept slightly bent while performing this exercise. This will be your starting position. 2. Now pull both arm grips in a semicircular motion to your sides outwards & backwards, while squeezing in your shoulder blades together and flexing your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. Only your arms should be moving back and forth with the arm grips, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return both arm grips back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Video - Picture
Alternative Exercises
Instructions
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor while holding a Dumbbell in each hand held in a neutral grip (palms of your hands facing each other), and with your knees slightly bent. Keep your chin held slightly up to force your spine to stay straight. The weights should hang down at your front with your elbows slightly bent. This will be your starting position. 2. Start pulling both weights up and to your sides in an ‘arc like motion’ with a slight bent at the elbows. Go up until both your upper arms are parallel to the floor. Make sure you squeeze in your shoulder blades together as you flex your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. 3. Slowly bring the weights back down to their starting position in the same ‘arc like’ motion you’ve used to pull them up, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weights while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, back and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without putting pressure on your spine or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders and/or back muscles are being overstrained. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise. It is normal for you to feel your entire back muscles also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably in a reverse way on a Chest/Rear Delts Flys Machine, with your chest pressed firm against the machine’s back pad. Adjust the seat so your arms are on the same horizontal level as your chest, then adjust the machine’s arm grips so they’re all the way at your front, while keeping your feet on the ground at about hips width apart. Hold both arm grips in an overhand grip, with the palms of your hands facing down, and make sure your elbows are kept slightly bent while performing this exercise. This will be your starting position. 2. Now pull both arm grips in a semicircular motion to your sides outwards & backwards, while squeezing in your shoulder blades together and flexing your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. Only your arms should be moving back and forth with the arm grips, while your torso remains stationary (not moving) with your chest pressed against the machine’s back pad throughout the entire movement. 3. Slowly return both arm grips back to their starting position, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any neck and/or shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re overstraining your shoulders and/or neck. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on pulling heavy weights.
Alternative Exercises
Video - Picture
Instructions
1. Attach a Rope to a low pulley row machine, then select your desired weight resistance to be used. 2. Sit down and place your feet against the lower part of the machine’s front platform, while making sure that your knees are slightly bent and not locked. Lean over as you maintain the natural alignment of your back and grab the Rope from both ends in a neutral/overhand grip (palms facing each other). Your arms should be fully extended, your back should be upright and your chest should be sticking out. You should also feel a nice stretch on your lats muscles as you hold on to the Rope in front of you. This will be your starting position. 3. Use your rear deltoids & trapezius muscles to pull the rope all the way towards your chest, while retracting your shoulder blades and contracting your upper back muscles as hard as you can. Stick your elbows high and keep your shoulders elevated as you pull the rope towards your chest. 4. Slowly return the rope back to it’s starting position, while keeping your rear deltoids & trapezius muscles fully engaged and under constant tension. Only your arms should be moving back and forth with the rope while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your rear deltoids & trapezius muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your rear deltoids & trapezius muscles -which should be the main muscle groups you’re targeting. It is normal for you to also feel your back muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Attach 2 X Single Arm Grips to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your right leg half bent and firmly placed at your front to keep your body from falling forward, and your left leg just a couple of feet behind to give you some balance. Take that stance while holding both Single Arm Grips with one in each hand with both your arms fully extended and the palms of your hands are facing each other. Make sure you are far enough from the machine that you can fully extend your arms while keeping them under tension. This will be your starting position. 3. Now use your lats & back muscles to pull the two Single Arm Grips all the way towards your midsection (abdomen) while slightly opening your hands at the end of the move to give yourself a longer range of motion. Pull both arm grips until your forearms reach the sides of your torso and your elbow slightly surpasses your torso. Remember to keep your elbows in and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the two Single Arm Grip all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach 2 X Single Arm Grips to the middle of a pulley machine or a cross cable machine, then select your desired resistance to be used. 2. Stand tall in front of the pulley machine with your right leg half bent and firmly placed at your front to keep your body from falling forward, and your left leg just a couple of feet behind to give you some balance. Take that stance while holding both Single Arm Grips with one in each hand with both your arms fully extended and the palms of your hands are facing each other. Make sure you are far enough from the machine that you can fully extend your arms while keeping them under tension. This will be your starting position. 3. Now use your lats & back muscles to pull the two Single Arm Grips all the way towards your midsection (abdomen) while slightly opening your hands at the end of the move to give yourself a longer range of motion. Pull both arm grips until your forearms reach the sides of your torso and your elbow slightly surpasses your torso. Remember to keep your elbows in and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the two Single Arm Grip all the way back to their starting position, while keeping your lats & back muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any back, shoulders, biceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your lats & back muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your lats & back muscles -which should be the main muscle groups you’re targeting. It is normal for you to feel your rear deltoids (rear shoulders) & trapezius muscles also getting slightly engaged while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to also feel your legs and core muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2. Use your right hand to come across your body from behind and grab the arm grip with your arm fully extended down behind you, while keeping a slight bent at the elbow and with your palm facing the pulley. Your other non-lifting hand should be at your side grabbing your waist or holding onto the pulley machine to give you some balance. Place your feet at about hips width apart. This will be your starting position. 3. While maintaining a straight & upright posture, use your side & rear shoulder muscles of your right arm to pull the arm grip all the way up to your side while keeping a slight bent at the elbow, and with the palm of your hand still facing inwards. Continue to go up until your hand is on the same level as your head. Tip : Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position, while keeping the side & rear regions of your shoulder muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the side & rear regions of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grip the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Straight Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall while grabbing the two ends of the bar in an overhand grip with the palms of your hands facing down, and with your arms fully extended hanging down at your front. Keep your feet close to each other or place them at about hips width apart. This will be your starting position. 2. Use your trapezius muscles to lift the bar up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your elbows locked and your arms fully extended with the bar throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower the bar back down to it’s starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat for the recommended amount of repetitions. CAUTION : NEVER use a very heavy weight setting when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your neck, back and/or shoulders.
Alternative Exercises
Video - Picture
Instructions
1. From a squatting position and while maintaining a straight & upright torso, pick a stacked Straight Barbell and stand up tall with the bar held at arm’s length hanging down at your front. Hold the bar in an overhand/shoulder width grip, with the palms of your hands facing inwards. Keep your elbows locked and your feet close to each other. This will be your starting position. 2. While maintaining a straight & upright posture, use your trapezius muscles to lift the bar up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the bar back to it’s starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a very heavily stacked barbell when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper stacked barbell that is not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Reduce the weight stack on the bar if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. From a squatting position and while maintaining a straight & upright torso, pick a stacked EZ Barbell and stand up tall with the bar held at arm’s length hanging down at your front. Hold the EZ bar in an overhand/shoulder width grip, with the palms of your hands facing inwards and your hands slightly titled outwards due to the shape of the bar. Keep your elbows locked and your feet close to each other. This will be your starting position. 2. While maintaining a straight & upright posture, use your trapezius muscles to lift the bar up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the bar back to it’s starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a very heavily stacked barbell when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper stacked barbell that is not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Reduce the weight stack on the bar if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. From a squatting position and while maintaining a straight & upright torso, pick a pair of Dumbbells then stand up tall with the weights held at arm’s length hanging down at your front, with the palms of your hands facing inwards. Keep your elbows locked and your feet close to each other. This will be your starting position. 2. While maintaining a straight & upright posture, use your trapezius muscles to lift the weights up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the weights back to their starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a pair of dumbbells that are way too heavy to lift when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. Attach an EZ Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall while grabbing the middle/narrow curved part of the bar in an overhand grip with your palms facing down, and your hands slightly titled inwards due to the shape of the bar. Your arms should be fully extended hanging down at your front. Keep your feet close to each other or place them at about hips width apart. This will be your starting position. 2. Use your trapezius muscles to lift the bar up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your elbows locked and your arms fully extended with the bar throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower the bar back down to it’s starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat for the recommended amount of repetitions. CAUTION : NEVER use a very heavy weight setting when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your neck, back and/or shoulders.
EZ Barbell Shrugs - Narrow Grip
Video - Picture
Alternative Exercises
Instructions
1. From a squatting position and while maintaining a straight & upright torso, pick a stacked EZ Barbell and stand up tall with the bar held at arm’s length hanging down at your front. Hold the middle/narrow curved part of the bar, with your palms facing in and your hands slightly titled inwards due to the shape of the bar. Keep your elbows locked and your feet close to each other. This will be your starting position. 2. While maintaining a straight & upright posture, use your trapezius muscles to lift the bar up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the bar back to it’s starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a very heavily stacked barbell when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper stacked barbell that is not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Reduce the weight stack on the bar if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. From a squatting position and while maintaining a straight & upright torso, pick a pair of Dumbbells then stand up tall with the weights held at arm’s length hanging down by your sides, with the palms of your hands facing inwards. Keep your elbows locked and your feet close to each other. This will be your starting position. 2. While maintaining a straight & upright posture, use your trapezius muscles to lift the weights up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the weights back to their starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a pair of dumbbells that are way too heavy to lift when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. Sit at the edge of a flat bench then pick a pair of Dumbbells held in a neutral grip with the palms of your hands facing inwards. Your arms should hang straight down at your sides with your back held upright & straight. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & stationary torso, use your trapezius muscles to lift the weights up by elevating both your shoulder blades as high as you can as if you’re trying to let your shoulders touch your ears, while keeping your arms fully extended with the weights and your elbows locked throughout the entire movement. 3. Once your trapezius muscles have reached full contraction, slowly begin to lower down the weights back to their starting position, while keeping your trapezius muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a pair of dumbbells that are way too heavy to lift when performing this exercise to avoid getting any neck, back, shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy to lift should have you mostly engage your trapezius muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders and/or neck at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your neck, back and/or shoulders.
Video - Picture
Alternative Exercises
Instructions
1. While maintaining a straight & upright torso, bend forward at the hip/waist until your torso is almost parallel to the floor while holding a Dumbbell in each hand held in a neutral grip (palms of your hands facing each other), and with your knees slightly bent. Keep your chin held slightly up to force your spine to stay straight. The weights should hang down at your front with your elbows slightly bent. This will be your starting position. 2. Start pulling both weights up and to your sides in an ‘arc like motion’ with a slight bent at the elbows. Go up until both your upper arms are parallel to the floor. Make sure you squeeze in your shoulder blades together as you flex your rear deltoids & trapezius muscles as hard as you can. Rely mostly on your rear deltoids & trapezius muscles to perform this exercise rather than your arms. 3. Slowly bring the weights back down to their starting position in the same ‘arc like’ motion you’ve used to pull them up, while keeping your rear deltoids and trapezius muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weights while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, back and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your rear deltoids and trapezius muscles -as it should- without putting pressure on your spine or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders and/or back muscles are being overstrained. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise. It is normal for you to feel your entire back muscles also getting slightly engaged while performing this exercise.