The prone incline rear delt cable raise targets the rear deltoids.
1) Place an incline bench sideways midway between two cable stations. (Alternatively, you can put the bench about a foot away and work each side separately.)
2) Grasp the D-handles attached the cables with the opposite-side hand and lean your chest against the bench. Your head and neck should clear the top of the bench, and your arms should be slightly bent and hanging straight down toward the floor.
3) Keep your feet on the floor for stability, with your chest up and abs tight.
4) The cables should clear the bench as you complete the move, if they don’t, adjust the bench placement so that they run free of touching it.
5) Keeping your arms slightly bent, raise the cables out to your sides as high as possible.
6) Keep your head neutral and your eyes focused on a few feet in front of you as you hold the peak contraction.
7) Slowly lower the cables back to the start but don’t let the weight stack touch down at the bottom before beginning your net rep. Try stopping the motion when your hands are directly in front of your face. If you are doing one arm at a time, do all sets for one arm before turning the bench around and repeating on the opposite side.
The prone incline rear delt cable raise is a great way to blast the rear delts because of the constant tension the cable provides. You can schedule it early in your routine to pre-exhaust the delts or put it at the end to flush the muscle.