Setup
Adjust the seat so handles are at shoulder height when seated. Sit facing the pad with your chest against it, grasp the handles with a neutral or pronated grip, and keep your arms nearly straight with a slight elbow bend.
How to do it
- Pull the handles back and apart in a wide arc, leading with your elbows.
- Squeeze your shoulder blades together at the end of each rep.
- Keep your chest pressed firmly against the pad throughout the movement.
- Control the weight back to the starting position without letting the plates crash.
- Maintain the slight elbow bend—don't lock out or curl your arms.
Watch out for
- ✗Using momentum by rocking the torso away from the pad instead of isolating the rear delts.
- ✗Bending the elbows too much and turning the movement into a row.
- ✗Letting the shoulders shrug up toward the ears instead of keeping them pulled down and back.