Shoulders · Isolation

Reverse Pec Deck

A machine reverse fly that isolates the rear delts.

MAIN MUSCLE
Rear delts
ALSO WORKS
Upper back, Rhomboids
EQUIPMENT
Pec deck
LEVEL
Beginner
REPS
12-20
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit facing the pec deck with the handles set to the rear-delt position.

  2. Grip the handles at shoulder height with slightly bent elbows.

  3. Sweep the arms back in a wide arc until in line with the body.

  4. Return slowly to the start.

COMMON MISTAKES

  • Squeezing the shoulder blades together so the mid back takes over; keep them neutral.
  • Using too much weight and swinging; light loads with strict form work best.

TIPS

  • Think of pushing the weight out to the walls rather than pulling it back.

QUESTIONS

Which muscles does Reverse Pec Deck work?

The main muscle is Rear delts. It also works Upper back, Rhomboids.

How many reps should I do?

FORGE suggests 12-20 reps for Reverse Pec Deck. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Pec Deck?

These train the same muscles: Bent-Over Rear Delt Fly, Cable Rear Delt Fly, Face Pull.