This chest supported rear delt raise variation allows you to further isolate the rear deltoids by taking any possible momentum out of the equation. Here, you lie on a moderately inclined bench and perform the same motion as in the seated bent over rear delt fly from part 1. Keep your chest pressed against the pad to reduce momentum. Remember to protract the shoulders and keep loading light and controlled. #1 mistake on rear delt isolation (in my opinion) besides using momentum is retracting instead of protracting. If you have a huge bend in your elbows and you're squeezing the shoulder blades together at the top, then you are working primarily traps and rhomboids, not rear delts. Remember that we're isolating REAR DELTS, so don't turn this into a rowing variation with retraction bringing the traps and midback into the movement.
Reread the tips in part 1.
Go for reps of 12-20.
Reread the tips in part 1.
Go for reps of 12-20.
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