Reverse Pec Deck
A machine fly done facing the pad that isolates the rear delts and upper back — great for shoulder balance and posture.
Muscle activation
- Rear delts60%
- Rhomboids20%
- Traps20%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set the machine arms to the reverse position, fully forward.
2. Mid-rep
Stop when your arms are in line with your body.
3. End of the movement
Pause briefly, then return slowly.
4. Common mistake
Squeezing the shoulder blades hard so the traps take over
Ways to do it
Rear delts on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set the machine arms to the reverse position, fully forward.
- 2Sit facing the pad with your chest against it and handles at shoulder height.
- 3Grip the handles with straight arms and a slight elbow bend.
Execution
- 1Sweep your arms out and back in a wide arc.
- 2Stop when your arms are in line with your body.
- 3Pause briefly, then return slowly.
- 4Keep your chest on the pad throughout.
Breathing
Exhale as you open the arms, inhale as they return.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Rear delts
Secondary
Rhomboids, Traps
Key form cues
- Arms long
- Push the handles wide
- Chest on the pad
- Don't shrug
Common mistakes
Squeezing the shoulder blades hard so the traps take over
Think 'arms wide' rather than 'blades together'.
Bending the elbows into a row
Keep a fixed slight bend and move from the shoulder.
Swinging the weight
Use a lighter load and pause at the end range.
Range of motion
From arms extended in front of the body to arms in line with the torso.
Variations
Easier
Band pull-apart
Harder
Reverse pec deck with a 2 s hold
At home
Band pull-apart
Machine / cable
Cable reverse fly