Rear Delts · Beginner

Reverse Pec Deck

Machine rear-delt fly for posterior shoulder work.

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Reverse Pec Deck demonstration

Exercise overview

Training details

Rear DeltsUpper BackRotator Cuff

Equipment

Reverse Pec Deck Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Adjust the seat so the handles line up with shoulder height.
02Sit facing the pad and hold the handles with arms slightly bent.
03Open the arms out and back by squeezing the rear shoulders.
04Pause when the hands are beside the body without shrugging.
05Return slowly until the arms come forward again.

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