Description
Horizontal shoulder abduction to target the rear deltoids.
01 · Setup
Set up the movement
- Adjust the seat to align your elbows with the machine's axis.
- Keep your torso stable, shoulders down and neck long.
- Keep your arms slightly bent at a constant angle.
- Keep your shoulder blades controlled.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Open your arms in an arc until the rear deltoids contract.
- Pause briefly at the end of the movement.
- Return slowly while keeping the same elbow angle.
Technique cue
Open through the rear deltoids without shrugging your traps.
Common mistakes- raising the shoulders
- moving too abruptly
- shortening the range
- compensating with the back
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.