Rear Delt Fly with Isometric Hold

Set up the machine as you would for the standard fly. Choose a weight you can control perfectly.

Perform the movement by pulling the handles back.

Pause at the point of peak contraction and hold for 1-2 seconds. Focus on feeling the burn in your rear delts.

Return the weight to the starting position slower than you pulled it back, for example with a 3-second negative.

Complete your set.