Muscle Group: Shoulders

This exercise adds more completeness to your rhomboids (middle back thickness) and rear delts, which also add to back completeness.

Sit facing the backrest of a pec fly machine. Keep the elbows only slightly bent and at a constant angle throughout.

Under control retract your arms back and pull the handles out to arm’s length. Pause at the back for a tight and hard peak contraction. This is of extreme importance! Remember, have your arms close to being locked, but not quite. Keep your body still during the entire exercise. This closely resembles a chest fly except that this is done in a reverse fashion.