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Exercise preview

Plate internally rotated rear delt fly

Intermediate10 repsNo jumping

Muscles worked

Mid backShouldersRear shoulders

Also works

Traps

You need

Weight plate

How to do it

  1. With plates in either hand, bend your knees with your feet slightly bowed out. Hinge forward with a flat back.
  2. Maintain an overhand grip and internally rotated shoulders.
  3. Raise your arms backward toward the ceiling while maintaining a light band in your elbows.