CableCompound
Face pull
6–10 reps recommended · 10–15 also works well
- Set a rope on a pulley at head height.
- Pull towards your face, splitting the rope apart.
- Finish with your hands beside your ears and elbows high.
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Rear delts
The back of the shoulder, often undertrained and good for posture.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Arm circles10 forwards, 10 backwards
Start small and make the circles bigger each rep.
- Band dislocates10 reps
Hold a band wide with straight arms and move it over your head and behind you.
- Band external rotations12 each arm
Elbow tucked at your side, rotate your forearm outwards against a light band.
Optional: pick 1 of these 4 exercises
MachineIsolation
Reverse pec deck
6–10 reps recommended · 10–15 also works well
- Sit facing the pad with the handles at shoulder height.
- Sweep your arms back in a wide arc.
- Think about pushing out, not squeezing your shoulder blades.
CableIsolation
Cable rear delt fly
6–10 reps recommended · 10–15 also works well
- Set both pulleys at shoulder height and cross the cables.
- Pull your arms out and back with a slight elbow bend.
- Control the return.
DumbbellsIsolation
Seated bent-over rear delt raise
6–10 reps recommended · 10–15 also works well
- Sit on the end of a bench and lean your chest towards your knees.
- Raise the dumbbells out to the sides.
- Keep your neck relaxed and use a light weight.