Body part: Shoulders · Muscle group: Rear deltoid · Equipment: low pulley, floor · Time: 6–8 min
Why this exercise
Rear delt isolation through multiple angles in a circular pattern. The lying floor position eliminates all trap compensation and body sway. The 12:1 lever ratio on the rear deltoid means moderate cable weights create substantial internal tension.
Multi-angle circular path — the rear deltoid is trained through multiple planes in one continuous movement, unlike a fixed reverse fly.
Floor eliminates trap compensation — lying supine removes the ability to shrug or use body momentum.
12:1 lever ratio — small cable loads create large internal forces at the rear deltoid insertion.
Placed sixth to hit rear delts on pull day where they synergize with the pulling pattern.