Seated Machine Rear Delt Fly

Adjust the seat on a Pec Dec/Rear Delt fly combo machine so that when your chest is at the same height as the handles. Sit on the pad with your chest resting on the back pad. With your arms straight, perform a reverse fly where you use the back of your shoulders, triceps, and upper back to squeeze your shoulder blades together and bring the arms behind you until you run out of range. Slowly return the handles back to the starting position and repeat for reps.