• Position an incline bench set to 30-45 degrees next to a low-pulley cable with a D-handle attached.
  • Lie facedown with your chest against the backpad, your feet on the floor or knees on the seat. Grasp the handle with the hand farthest from the stack. Wrap your nonworking arm around the back of the bench for stability.
  • Keeping a slight bend in your working arm, pull the handle up and out in a wide arc until your upper arm is roughly parallel to the floor. Squeeze for a count before slowly returning to the start position. Repeat for reps.


  • To avoid too much set-up, perform all sets with one arm before switching sides.
  • If possible, position yourself against the bench and have a spotter give you the handle.
  • Keep your eyes focused on the floor a few feet in front of you. Craning your neck to look in the mirror can put your neck, upper back and shoulders at risk for injury.
  • Try adjusting the angle of the bench between sets or workouts to slightly alter where you hit the rear delts.
  • To work your front delts and traps, rotate the bench so you face away from the station and perform one-arm cable front raises.
  • For an added burn, complete your set by holding the top position for 5-10 seconds.