Cable Seated Rear-Delt Raise

1. Begin by setting up a bench in front of a cable machine. The bench should be positioned so that when you sit down, your shoulders are in line with the pulleys.

2. Attach a single handle to the low pulley on each side of the cable machine.

3. Sit down on the bench facing the machine, with your feet flat on the floor, legs together, and your torso bent slightly forward.

4. Grasp the left-side cable handle with your right hand and the right-side cable handle with your left hand. Your arms should be crossed in front of you at the start of the movement.

5. Keeping your back straight and maintaining a slight bend in your elbows, pull the handles out to your sides. Your arms should move in a horizontal line and should not go higher than shoulder level.

6. Pause for a moment when your arms are fully extended to the sides and you feel a contraction in your rear deltoids and upper back.

7. Slowly return to the starting position by bringing your hands back to the crossed position in front of you.

8. Repeat for the desired number of repetitions and sets.

Remember to use an appropriate weight that allows you to complete the exercise with proper form and without straining. It is very important to keep the movement controlled throughout the exercise to fully engage the target muscle groups and minimize the risk of injury.

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