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HD-3900 Pec Fly/Rear Delt

Pec Fly Exercise Adjustments

To perform the Pec Flyexercise, start by adjusting the seat height by releasing the pull pin and setting it so that when seated your feet are flat on the floor. Located directly above the seat and between each of the swing arms you will find the ROM (Range Of Motion) Adjustment. Set the exercise arms by pulling the adjustment pin and positioning the arms in one of the Pec Fly positions. The adjustments are numbered from 0 – 5 with 0 giving the maximum range of motion for this exercise.

Select the desired weight. Sit facing away from the machine with your back in an upright position against the pad. Grasp one of the handles in each hand. In a smooth controlled motion with your arms at full extension being careful not to lock your elbows, bring your hands together in a sweeping arc until they are almost touching. Hold for a moment, then while inhaling slowly returning to the start position to finish the rep. Repeat this movement for the desired number of reps.

Rear Delt Exercise Adjustments

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To perform the Rear Deltexercise, start by adjusting the seat height by releasing the pull pin and setting it so that when seated your feet are flat on the floor. Located directly above the seat and between each of the swing arms you will find the ROM (Range Of Motion) Adjustment. Set the exercise arms by pulling the adjustment pin and positioning the arms in one of the Rear Delt positions. The adjustments are numbered from 0 – 5 with 5 giving the maximum range of motion for this exercise.

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Select the desired weight. Sit facing the machine in an upright position with your chest against the pad. Grasp one of the handles in each hand. In a smooth controlled motion with your arms at full extension, swing your arms apart in a sweeping arc while exhaling. When your hands are straight out at your sides squeeze your shoulder blades together while being careful not to lock your elbows. Hold for a moment, then while inhaling slowly returning to the start position to finish the rep. Repeat this movement for the desired number of reps.

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