Videos
Instructions
- Sit on the reverse pec deck machine facing the pad with chest supported.
- Adjust the handles to shoulder height and grip them with arms extended forward.
- Exhale and pull the handles outward in an arc until your arms are extended laterally.
- Pause briefly at the end of the movement.
- Inhale and slowly return to the starting position under control.
Technical Tips
- Maintain a neutral spine and avoid arching the lower back.
- Lead the movement with your elbows, not your hands.
- Keep a slight bend in the elbows throughout the movement.
- Avoid using momentum; control the motion both ways.
Breathing Tips
- Exhale while pulling the handles apart.
- Inhale while returning to the start position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injury
- Severe upper back or cervical spine conditions
The Reverse Pec Deck is a machine-based strength training exercise designed to target the posterior deltoids and improve upper body symmetry and posture. Often used in bodybuilding, fitness, and rehabilitation contexts, it isolates the rear deltoid muscles with minimal risk of injury, thanks to its guided motion. This exercise is especially beneficial for individuals looking to correct muscular imbalances caused by excessive front-side training (like bench pressing) and helps develop the upper back and shoulders with precision. The fixed plane of motion allows beginners to perform the movement with confidence, while more advanced lifters can benefit from strict muscle isolation. Regularly incorporating the Reverse Pec Deck into your routine contributes to balanced shoulder development, enhances scapular stability, and supports better posture and functional performance in both athletic and everyday activities.
What muscles does the Reverse Pec Deck target?
The Reverse Pec Deck primarily targets the rear deltoids, with secondary activation of the rhomboids and trapezius muscles for improved upper-back development and shoulder stability.
Is the Reverse Pec Deck good for posture?
Yes, the Reverse Pec Deck helps strengthen the rear deltoids and upper back, which are essential for maintaining proper posture and preventing shoulder imbalances.
Can beginners use the Reverse Pec Deck?
Absolutely, the Reverse Pec Deck is beginner-friendly due to its guided motion and seated position, making it easy to learn and execute with minimal risk of injury.
How many reps should I do on the Reverse Pec Deck?
For muscle activation and endurance, aim for 10–15 reps per set using a weight that allows full control and proper form throughout the movement.
Is the Reverse Pec Deck better than free-weight reverse flys?
The Reverse Pec Deck offers more stability and isolation, making it ideal for beginners and those focused on rear deltoid development, while free weights allow more range of motion and engage stabilizers.