1-Arm Rear Delt


  1. Sit facing the machine
  2. Lean towards the working arm, into the machine
  3. Put your body weight on the leg (same side as the working arm)
  4. Adjust the seat so that your working arm falls slightly under the shoulder line
  5. Lead the movement with the elbow (like if you were to kick someone behind you)
  6. Don’t bring the arm too far back behind the body line
  7. Alternate arms