How to Maximize Rear Delt Fly Activation 1. Grip Position: Use a pronated grip (palms facing down) instead of a neutral grip. This helps reduce bicep involvement and puts more tension directly on the rear deltoids, leading to better muscle isolation and activation. 2. Shoulder Blade Positioning: Maintain protracted shoulder blades throughout the movement. This minimizes trap engagement and keeps the focus on the rear delts, ensuring you target the right muscles for optimal growth and strength. B
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Rear Delt Fly, How to optimize for more activation: To prevent the upper traps from taking over, focus on the following cues: 1. Keep the shoulders down (don’t shrug): This reduces upper trap involvement and directs tension to the rear delts. 2. Use a neutral grip (palms facing each other): This aligns your elbow path with the rear delt fibers. 3. Open your elbows out to the sides, keeping them in line with your shoulders—not tucked close to your body. 4. Maintain slight scapular protraction ins
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