Shoulders
Reverse Pec Deck
The Reverse Pec Deck is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 51%, mid traps 15% and rhomboids 12%.
Also known as: machine rear delt fly, rear delt machine
How to do it
- Set the machine arms to the rear position and adjust the seat so the handles are at shoulder height.
- Sit facing the pad with the chest against it and feet flat.
- Take the handles with straight arms, palms facing down or facing each other.
- Push the handles out and back in a wide arc until the arms are in line with the shoulders.
- Return slowly until the handles are back in front of you.
Tips
- Keep the chest on the pad and the torso still.
- Lead with the back of the hands and keep the elbows soft.
- Stop when the arms are level with the body.
Common mistakes
- Setting the seat so the handles sit above or below shoulder height.
- Leaning back off the pad to move the weight.
- Letting the weights clash between reps.
Muscles worked by the Reverse Pec Deck
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pad or bench removes the hinge. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.
Reverse Pec Deck alternatives
Same equipment
Different equipment
- Prone Lateral Raise
- Cable Rear Delt Fly (Cuff)
- Reverse Cable Crossover
- Chest Supported Rear Delt Fly
- Incline Rear Delt Fly
Make it harder
Frequently asked questions
What muscles does the Reverse Pec Deck work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Reverse Pec Deck good for beginners?
Yes. The Reverse Pec Deck is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Pec Deck?
For example the Prone Lateral Raise, Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover. They train mostly the same muscles, some with different equipment.
How do you make the Reverse Pec Deck harder?
Add weight or reps, or move on to the Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover.
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.