L
Salihaku
EXERCISE
Rear Delt Fly with Isometric Hold
Increase intensity by holding the movement at the peak contraction. This increases time under tension and improves muscle control.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Set up the machine as you would for the standard fly. Choose a weight you can control perfectly.
2
Perform the movement by pulling the handles back.
3
Pause at the point of peak contraction and hold for 1-2 seconds. Focus on feeling the burn in your rear delts.
4
Return the weight to the starting position slower than you pulled it back, for example with a 3-second negative.
5
Complete your set.
