JULY 2019/MUSCLE & FITNESS 9THE COMEBACK KIDEXERCISE #2 – SEATED REAR DELT FLYES
(SUPERSET WITH A BURNOUT OF SEATED LATERAL RAISES)
Remaining in a seated position, pick up a pair of dumbbells (if you normally perform lateral raises standing, then lower the weight
by 1/3), and lean forwards at the waist, keeping your back straight, and bringing your chest down towards your knees. Leading
with the elbows, drive your arms up slightly behind you (emphasising greater involvement of the posterior deltoid head), keeping
a slight bend at the elbow and knuckles pointing up. The weight should be sufficient that you’re just able to pause the arms at the
top of the rep whilst you flex at the shoulders hard. (If you’re unable to do this, lower the weight). Don’t let the weights fall back
down, but rather resist them as you lower them, bringing the dumbbells together under your legs to fully stretch them through
a full range of motion.
Perform a set of 12 repetitions, and then immediately sit upright and finish off with at least 8 repetitions of lateral
raises – driving the arms out to the side using your elbows. (If you find you’re too fatigued, lower the weight by a few
increments).
After no longer than 45-60 seconds rest, repeat this superset twice more, sticking with the same weight, and chase
the burn.