A seated cable isolation exercise for the rear deltoids. Cable resistance maintains tension while the seated position limits momentum from the lower body.
Set the cable machine to the lowest setting and attach a single handle.
Sit on a bench facing the cable machine with your feet flat on the floor.
Lean slightly forward at the hips, keeping your back straight and core engaged.
Grab the handle with one hand using a neutral grip, palm facing inward.
Start with your arm extended in front of you, slightly below shoulder height.
Keeping a slight bend in your elbow, raise your arm to the side and slightly back until it is parallel to the floor.
Pause briefly at the top of the movement, focusing on squeezing the rear deltoid.
Slowly lower the handle back to the starting position under control.
Complete the desired number of repetitions and switch arms.
Maintain a controlled motion throughout to maximize muscle engagement.
Avoid using momentum; focus on isolating the rear deltoid.
Keep your shoulders down and relaxed to prevent neck strain.
Exhale as you lift the weight and inhale as you lower it.
Ensure your movements are symmetrical on both sides for balanced development.
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