How to do it
- Lie face down on a bench set to about 30-45 degrees, dumbbells hanging below the shoulders.
- Keep a slight bend in the elbows, palms facing each other or the thumbs pointing forward.
- Sweep the arms out to the sides until they are level with the body.
- Lower slowly to the start.
Common mistakes
- Squeezing the shoulder blades hard, which shifts work to the upper back.
- Pulling the arms back instead of out.
- Lifting the chest off the bench.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbells or a pause at the top.
Easier: Band pull-apart.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Light weights are plenty; the rear delts are small.
Swaps
Full gym: Face pull, Band pull-apart
Dumbbells and a bench: Band pull-apart