Shoulders
Single Arm Reverse Pec Deck
The Single Arm Reverse Pec Deck is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 49%, mid traps 13% and rhomboids 12%.
How to do it
- Set the machine arms to the rear delt position and adjust the seat so the handles are at shoulder height.
- Sit side-on or facing the pad with the chest against it and take one handle with the working hand.
- Hold the frame or the pad with the free hand.
- Push the handle out and back in a wide arc until the arm is in line with the shoulder.
- Return slowly until the handle is back in front of you, then switch arms after the set.
Tips
- Working one side lets the arm travel a little further across the body at the start.
- Keep the chest on the pad and the hips square.
- Keep a soft, fixed bend in the elbow.
Common mistakes
- Twisting the torso away from the pad to finish the rep.
- Shrugging the working shoulder.
- Letting the weight crash down between reps.
Muscles worked by the Single Arm 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. One side at a time. 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.
Single Arm Reverse Pec Deck alternatives
Same equipment
Different equipment
- Powell Raise
- Prone Lateral Raise
- Cable Rear Delt Fly (Cuff)
- Reverse Cable Crossover
- Chest Supported Rear Delt Fly
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Arm Reverse Pec Deck work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Single Arm Reverse Pec Deck good for beginners?
Yes. The Single Arm 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 Single Arm Reverse Pec Deck?
For example the Powell Raise, Prone Lateral Raise and Cable Rear Delt Fly (Cuff). They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Reverse Pec Deck harder?
Add weight or reps, or move on to the Powell Raise and Cable Rear Delt Fly (Cuff).
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.