Machine Rear Deltoid Extensions

1. Adjust the seat height so that the handles are even with the center of your chest. Place your chest flat against the pad while maintaining a normal curve in your lower back.
 
2. Grab the handles and pull back in a controlled movement, keeping your elbows bent at a 10-15 degree angle.
 
3. Complete the motion until your arms are extended to the side at shouldder level. Reverse the movement and return to the starting position. 
 
4. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the inward movement no faster than the outward.