Set it, squeeze it, grow the rear delts.
Lead with your elbows and keep a slight bend, don't yank with straight arms.
This is the reverse pec deck: chest braced on the pad, arms sweeping back in a fixed arc that keeps the rear delts loaded from the first inch to the final squeeze. Because the machine kills all momentum, the back muscles only assist where they should, pinching the shoulder blades together at end range. It earns its slot as the easiest way to hammer rear delts with strict reps and quick weight changes.
Adjust the seat so the handles sit at shoulder height and your arms are extended straight ahead when you grab them. Your chest stays glued to the pad the whole set, if it comes off the pad you are cheating.
Keep a slight, fixed bend and drive the movement from your elbows. Fully locked arms strain the elbow joint, and pumping the bend turns it into a triceps press.
It is more consistent. The fixed path and constant tension make it easier to isolate the rear delts and push close to failure safely, while the dumbbell version trains more control. Treat this as the heavier, stricter option of the two.
