Standing Cable Rear Delt Fly
Pin the cable level at the highest setting, pin a suitable weight, take hold of the cable handles (cross body / opposite handle to cable) and position yourself in the centre of the rack. Keep your core tight, back straight and your feet flat on the floor. Your arms are straight out in front of you just above parallel to the ground. This is the starting position.
From the starting position, move your arms backward an outward over 1-2 seconds until you have reached full extension. Breathe out as you lift and pause at the end point of the motion for a second. Keep a slight bend in the elbow and your torso should remain stationary.
Reverse the arms forward and inward over 1-2 seconds as you breathe in and return to the starting position.