Rear Delts

Challenge Details

• Level 1: 15 reps / 1 set / 20% TBW / 5 points
• Level 2: 15 reps / 2 Sets / 30% TBW / +10 points (15 total)
• Level 3: 15 reps / 2 sets / 40% TBW / +15 points (30 total)
• Level 4: 15 reps / 2 sets / 50% TBW / +20 points (50 total max)

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have shoulder, neck, or upper-back pain.

Breaks

• ​Level 1: No break allowed
• Level 2, 3 & 4: One 30-second break between sets

​Notes:

• ​​If you stop mid-set, incomplete reps do not count.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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​How to Complete the Challenge:

• Sit facing the machine pad with chest supported and arms extended toward the handles.
• Grip the handles with elbows slightly bent.
• Pull the arms outward in a wide arc until your hands move in line with your shoulders.
• Return slowly to the starting position with control.

​How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Cable Reverse Flyes
• Easier: Dumbbell Reverse Flyes

​Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

​Cable Reverse Flyes (Easiest):

• Stand centered and extend arms to grab handles set at shoulder height.
• Pull arms outward in a wide arc until hands reach shoulder height.
• Return to the crossed starting position with control.

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​Dumbbell Reverse Flyes (Easier):

• Can be done standing (while leaning) or using a bench (pictured)
• On the bench, Hinge forward at the hips while holding dumbbells under your shoulders.
• Keep a slight bend in your elbows.
• Lift both arms outward in a wide arc until they reach shoulder height.
• Lower slowly back to the starting position.