How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Rear-Delt Fly
The shoulder-health raise people skip. Do not skip it.
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Shoulders · Back · Dumbbell
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 12–20.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Hinge, bells hang, fly out to a T with soft elbows.
Cues
- Pinkies slightly up
- Don’t row it
- Neck long
Common mistakes
- Using the rhomboids as a cheat row
- Standing upright
- Momentum
Home swap
Face pull
