Move arms to the side in opposite directions while seated ► rear delt raise / reverse fly

Individual work

While seated, hold your arms in front of you at chest height and grasp the handles (overhand grip), spread your arms out to each side against the resistance of the weight (T-position) and return to the starting position. As you move your arms backwards, imagine that you want to pinch an object between your shoulder blades.

Starting position:
- Sitting with arms stretched forwards at chest height
- Straight back stretched out

Finishing position:
- Arms at shoulder height tucked to the side of the body

Attention:
Be aware of the correct body position (posture of the back).