Using the horizontal handles with a pronated grip (palms down) is the best method of isolating the posterior deltoid because the shoulder is internally rotated.The elbow should be held up in line with shoulder & the wrist throughout the movement.The seat of the machine should be adjusted to a height that allows the shoulders to be at the same level as the hands gripping the handle (or just little below shoulder level).Machine Reverse Fly Key Points & Common MistakesĪdditional helpful hints on how to master machine rear deltoid flyes like a pro. Pause for two counts at the top of the movement, then return the weights slowly to the floor. Hold and squeeze your shoulder blades together. Keep your elbows high and arms roughly parallel to the floor during the movement. In other words, pull the handles out and back in an arc as far as possible (until your arms are in line with your back), contracting your rear delts. MOVEMENT (EXECUTION): Open your arms backwards in a movement like a reverse hug keeping your elbows straight but not locked out. Begin by holding on the horizontal handles (pronated grip – palms down), with your arms extended in front of you. Adjust the seat of the machine so that when you hold on the handles your hands are at shoulder height. STARTING (INITIAL) POSITION: Sit with your chest against the pad on the machine (abs tight, chest up, back straight). Machine Rear Deltoid Fly Exercise Instructions It is also easier on your back, which does not have to hold you in the standing position. Also, the machine allows you to work with considerable weight without using your torso to cheat, as is often the case in the equivalent free weight exercise. The rear deltoid machine fly is a better alternative to bent over lateral raise because the stack based machine would provide continuous tension in a circular pathway. The machine also offers several technical adjustments to grip, trajectory, and range of motion to help isolate the posterior deltoid. Like cable exercise, the rear deltoid fly machine provides a uniform resistance throughout the range of movement. Machine rear deltoid fly (or machine reverse fly) is an excellent exercise for the rear part of the shoulder.
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