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Delt-Calf Rope Burner
Beginner 32 min

Delt-Calf Rope Burner

Calories

243 kcal

Equipment

Adjustable Bench, Speed Rope

Intensity

—

Focus

Rear Delts, Calves, Triceps, Abs, Cardio/Full Body

Workout Exercises

1

Incline Bench Rear Delt Fly

8 min

Adjustable Bench Rear Delts

Description

A classic rear-delt isolation movement performed lying chest-down on an adjustable bench set to a low incline. The bench support reduces lower-back involvement so you can focus on pulling the upper arms out and back to target the rear delts with strict form.

How to perform

  1. Step 1

    Step 1

    Lie chest-down on an adjustable bench set to a low incline so your chest is supported and your feet are firmly on the floor. Let your arms hang straight down with a soft bend in your elbows and keep your neck long. Brace your core and keep your shoulders away from your ears.

  2. Step 2

    Step 2

    Hold your chest against the bench and lift both arms out to the sides until your upper arms are about level with your shoulders. Keep a small bend in your elbows and lead the motion with your elbows rather than your hands. Pause briefly while squeezing your rear delts, without shrugging.

  3. Step 3

    Step 3

    Lower your arms under control until your hands hang straight down again. Keep your chest anchored to the bench and maintain a neutral spine the whole time. Reset your shoulders, then repeat for smooth reps.