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By using a cable machine instead of dumbbells, this fly variation increases time under tension, for superior muscle growth in the rear deltsand delt hamstrings.To perform the rear delt fly: Grab a standard cable machine and get set up with a dumbbell under each arm, with one dumbbell to each side. In a wide stance, with knees bent, lift your feet a certain distance off the ground. Then step your feet forward one another, starting up on the floor before shifting your weight back down to the floor. At the top of the movement, step back up with one leg so the heel is on the ground. Do 1 set of 10 reps.Do the same exercises on the opposite side and add another set to each side. Work on maintaining the rear delt press position for the entire set.4. RDLIf the rear delt press looks daunting to you, this lift is easier to learn and maintain.The rear delt fly is a perfect way to incorporate a front plank for front delt development. While front plank exercises may not be ideal for developing the posterior chain as much, this exercise is an excellent way to challenge the front of the thigh.To perform the rear delt fly: Stand with your feet shoulder width apart, with your hands behind your head and arms on the ground at a comfortable chest height.Step forward so that your legs are approximately 2-3 cm below your knees and bring your butt forward so that your chest is about 2-3 cm higher than your hips. Keep your core tight and your arms at your side if you can. Pull your lower back up to the starting position, keeping your back on the floor. Continue in the same manner while keeping those arms from touching the ground.Do 1 set of 10 reps. Keep the stretch and focus on maintaining the position of the rear delt press position throughout the set!5. Side Lying DB PressThis exercise is perfect for those who prefer front delt development without a front plank.To perform this exercise you will need:3-4 sets of 8-12 repsA pair of dumbbellsA bar behind youDo 3 sets of 8-12 reps with each set focusing on a different aspect of the exercise. For the front of the thighs, focus on the rear delt press position and do the following:First, pull the rear delt press up to a parallel to the ground with your rear delt on the ground as high as you can hold. Keeping your knees bent, pullRelated Article: