1. Set up an incline bench facing away from the cable station and adjust the pulleys to the lowest setting.
2. Select the appropriate weight on the cable machine.
3. Sit down on the incline bench with your chest against the backrest and grab the handles with your arms extended in front of you. Your palms should be facing each other.
4. Keep your shoulders down and back, and your chest up throughout the movement to maintain proper posture and to isolate the rear deltoids.
5. Slowly pull the handles out to the sides and slightly back, keeping your arms slightly bent at the elbows.
6. Continue pulling the handles back until your hands are in line with your shoulders, or just slightly behind.
7. Squeeze your shoulder blades together at the top of the movement for a brief pause.
8. Slowly return the handles to the starting position in a controlled manner, maintaining tension in the rear deltoids.
9. Repeat for the desired number of repetitions and sets.
Form and control are crucial for this exercise to effectively target the posterior deltoids and avoid injury. Make sure to select a weight that allows you to perform the movement with proper technique.
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