Reverse Pec Deck
Targets rear delts and upper back
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit facing machine pads
- Step 2: Grip handles or pads
- Step 3: Pull arms back squeezing rear delts
- Step 4: Return controlled
- Step 5: Repeat
Equipment
- Pec deck machine optional
Coaching tips
Benefits
Targets rear delts and upper back
Common mistakes
Using traps excessively
Make it harder
Pause at contraction
Make it easier
Lighter weight
Breathing
Exhale squeezing, inhale opening
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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