- Sit facing the back rest of the pec deck (torso against it).
- Grip the handles in the forward position.
- Move the arms outward and back, separating the arms and squeezing the shoulder blades together at the end of the movement, all the while exhaling throughout.
- Slowly allow return the arms to the forward starting position.
- Repeat steps 3-4.
In addition to working the rear deltoids (shoulders), squeezing the shoulder blades together at the end of the lift uniquely targets the lower and middle trapezius, as well as the rhomboids and teres minor of the outer back.