Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Rear Delts
Set both pulleys at shoulder height with a single handle on each side.
Stand in the middle and take the right handle in your left hand and the left handle in your right so the cables cross.
Stand tall with straight arms crossed in front of your chest, elbows slightly bent.
Open the arms wide to the sides until they reach shoulder level with the chest open.
Hold for a second at the widest point, then return slowly while keeping the cables taut.
Keep the shoulders down and the torso from rotating.
Rocking the torso back and forth with the cables on every rep.
Bending the elbows more as you fatigue, turning it into a high row.
Going so heavy that the hands never pass shoulder line.
Letting the shoulders creep up to the ears.
Cable tension stays honest end to end, so it fits 15-20 reps as a finisher.
If you cannot feel the rear delts, cut the weight until you can pause a full second at the open position.
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