Eccentryx / Exercise Atlas / shoulders
Rear-delt DB fly (chest-supported)
Chest on incline bench, DBs hanging, arc out to shoulder height, hold 1 s.
Muscles
- Primary
- rear delts
- Supporting
- rhomboids, mid-traps
Mechanics
- Pattern
- rear-delt isolation
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Rear delts contracting at the top — no trap shrug or elbow bend assist.
- Progression
- Add weight only when the hold at the top is clean and stable.
- Regression
- Cable rear-delt fly — lighter and easier to control path.
Watch for
- Elbows bending to increase weight
- Shrugging traps at the top
- Partial ROM not reaching shoulder height
Substitutions
- Face pull
- Lu Xiaojun lateral (heavy + cheat eccentric)
- Cable rear-delt fly