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Exercise Lab

Seated Rear Deltoid

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Rhomboid strength.
  • Trapezius strength.
  • Rear deltoid strength.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Adjust swivel mid pulleys to middle position. Attach long strap handles and adjust resistance.
  • Sit in seat facing into machine and grasp handles with opposite hands, arms crossed.
  • Start by contracting your shoulder blades. Slowly extend arms outward and backward until even with shoulders.
  • Slowly return to start position and repeat.

ProTip

  • Keep your back in a neutral position.

Mistakes

  • Hunching the shoulders.
  • Rounding the back.