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WebJan 10, 2024 · The incline dumbbell flye helps to isolate the upper pec muscles. Using a bench angle between 30-45 degrees will help target your upper pecs, without allowing excessive compensation by the... WebGrab the bar on a Lat Pulldown machine with an overhand grip just outside of shoulder width. Lean back a bit, keeping tension on your core muscles, and then let the elbow travel back behind the body. Focus on contracting and squeezing the rear delts. This is going to look a lot like the Seated Rows from above. WebJun 10, 2014 · Lie face down on a bench set to a 45-degree angle holding two dumbbells hanging down in front of your chest. Squeeze your shoulder blades together to arc your … designs of small conference center