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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Reverse Pec Deck
ShouldersBeginner

Reverse Pec Deck

A reverse fly performed facing the pec deck machine, pushing the handles back and out. A stable, easy-to-load rear delt isolation exercise.

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Primary muscles

  • Rear Delts

Secondary muscles

  • Rhomboids
  • Traps (Trapezius)
Sets
3–4
Reps
12–20
Rest
45–60s

How to perform

Reverse Pec Deck movement

Main muscles working (thicker lines)

Starting position

Sit facing the pad with chest against it, handles set to the rearmost position and at shoulder height; grip with arms straight in front.

  1. 1

    Keep the chest on the pad and elbows slightly bent.

  2. 2

    Sweep the handles out and back until the arms are in line with the body.

  3. 3

    Pause briefly.

  4. 4

    Return slowly to the front.

Breathing: Exhale as you open the arms, inhale as you return.

Coaching tips

  • Push out wide

  • Chest stays on the pad

  • Don't shrug

Common mistakes

  • Seat too high or low

  • Using momentum

  • Pulling the shoulder blades hard together so the traps dominate

Safety notes

  • Adjust the seat so the handles are at shoulder height to keep the movement comfortable.

Details

Body parts
Shoulders · Back · Upper Body
Equipment
Machine
Movement
Isolation · Horizontal Pull
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Bent-Over Cable Rear Delt FlyIntermediate→
  • Bent-Over Dumbbell Rear Delt FlyBeginner→
  • Chest-Supported Dumbbell Rear Delt FlyBeginner→
  • Resistance Band Reverse FlyBeginner→
  • Seated Bent-Over Dumbbell Rear Delt FlyIntermediate→
  • Single-Arm Chest-Supported Dumbbell Rear Delt FlyIntermediate→

Similar Exercises

  • Cable Rear Delt FlyIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.