View this exercise on Fitain

Plate Rear Delt Fly

  • Intermediate
  • Weighted Plate
  • Shoulders · Upper Back

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Setup instructions

1) Stand tall with your chest up, core tight, back flat and head neutral.

2) Hinge forward from the hips, bend the knees and push your tailbone back. Hold each plate with an overhand grip (face the palms inwards). Let your arms hang by your waist.

Perform instructions

1) Keep your arms straight as you lift the weights away from you.

2) Pause at the top and squeeze the shoulder blades together. Now, slowly lower to the starting position.

3) Repeat.

Anatomy