Three aariations of rear delt flyes.
1. Hips shifted bak at a 45 degree angle from back rest.
2. Chest against pad.
3. Chest against pad, hands facing out.
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Wrap Xband around base and squeeze glutes coming up. This will isolate the lower glute.
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Shift hips way back as you bring your arms out and down past the bench.
Using a dumbbell, hold the handle with both hands. Sticking chest out and pulling the shoulders back, squeeze on the way up and lower the weight. Keep arms straight as possible.