One move
Rear Delt Flyes
How to read ahead. Do to go one move at a time.
Hinge at the hips with soft knees. Raise light dumbbells out to the sides with a slight fixed elbow bend, leading with the elbows. Squeeze the rear shoulders at about torso height, then lower slow.
Option. Very light bells or no bells first — short arc, or prone Y-raises / Band Pull-Aparts if the hinge feels loud. Seated or chest-supported when the low back wants to help. Full hinge fly when the torso stays still. Iron pumper: pause one breath at torso height, or a three-count lower — only while the neck stays soft and the bells stay light. Stop if the shoulders shrug, the torso rocks up, or a shoulder pinches.
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1
Stand with feet hip-width, soft knees. Hinge until the torso is nearly parallel, or sit / lie chest-supported if that is quieter.
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2
Hold light dumbbells hanging under the shoulders, palms facing each other. Soft ribs. Soft neck.
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3
Keep a small fixed bend in the elbows. Sweep the arms out to the sides, leading with the elbows and pinkies — not a row path.
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4
Stop when the upper arms reach about torso height. Squeeze the rear delts without shrugging.
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5
Lower under control. No swing. No chase for heavier bells.
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6
Shorten the arc or go chest-supported the moment the traps take over or a shoulder pinches. Leave a rep or two when the path gets loud.