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Shoulders · Beginner

Reverse Pec Deck

Machine rear-delt fly for posterior shoulder work.

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Reverse Pec Deck demonstration

Exercise overview

Training details

ShouldersUpper BackRotator Cuff

Equipment

Reverse Pec Deck Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the handles line up with shoulder height.
  2. 02Sit facing the pad and hold the handles with arms slightly bent.
  3. 03Open the arms out and back by squeezing the rear shoulders.
  4. 04Pause when the hands are beside the body without shrugging.
  5. 05Return slowly until the arms come forward again.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Rear Delt FlyRelated variationBand Bent Over Rear Delt Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Rear-Delt FlyComparable substituteBent-Over Dumbbell Rear-Deltoid FlyComparable substituteBodyweight Backhand RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Rear Delt RowComparable substituteBand Lateral Scapular Retraction

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