Reverse Pec Deck
Rear delt machine · A supported rear-delt fly: the chest pad holds you still, so the back of the shoulders does the work instead of momentum.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Machine, Pec deck machine
- Level
- Beginner
- Tempo
- Lift 1.2 s · Lower 2 s
How to do the reverse pec deck
- 1Set the handles to the rear position and sit facing the machine with your chest against the pad.
- 2Grip the handles with straight arms at shoulder height.
- 3Sweep your arms out and back in a wide arc until they are in line with your body.
- 4Pause, then let the arms return slowly to the front.
When to pick it: Pick it for rear-delt and posture work, light and for higher reps, to balance a lot of pressing.
Form cues
- Push the handles out wide, not back
- Chest stays on the pad
- Shoulders down, away from the ears
Common mistakes
- Squeezing the shoulder blades so hard the traps take over
- Bending the elbows into a row
- Using a weight you can only swing
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
