HyperBody
Exercise library · Shoulders

Rear Delt Machine.

Isolation exercise targeting the posterior deltoids for shoulder width and balance.

IntermediateMachine
Rear Delt Machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts
Secondary
Mid traps · Rhomboids
The play-by-play

How to do it.

  1. Step 01

    Adjust the machine seat height so your shoulders align with the pivot point.

  2. Step 02

    Grasp the handles with an overhand grip, arms extended forward.

  3. Step 03

    Keep a slight bend in your elbows and maintain a stable torso.

  4. Step 04

    Pull the handles out and back, squeezing your shoulder blades together.

  5. Step 05

    Focus on contracting your rear deltoids.

  6. Step 06

    Slowly return the handles to the starting position.

What separates good from great

Pro cues.

  • Avoid using momentum; focus on a controlled squeeze.

  • Keep your chest pressed against the pad for stability.

  • Use a lighter weight to ensure proper muscle activation.