Reverse Pec Deck Fly
ShouldersIsolationPullMachineBeginner
The pec deck used in reverse: seated facing the backrest, the arms open backwards. It isolates the rear delt with the torso supported, so there is no way to swing — that is the edge over dumbbell rear-delt flyes.
How to perform
- 1.Sit facing the backrest with your chest against the pad and set the height so the handles sit at shoulder level.
- 2.Grab the handles with arms almost straight and elbows slightly bent.
- 3.Open your arms backwards in an arc, driving the elbows out and back.
- 4.Squeeze the shoulder blades together at the end without shrugging.
- 5.Return under control, never letting the weight pull you forward.
Common mistakes
- ●Shrugging the shoulders toward the ears: that is upper trap, not rear delt
- ●Bending and straightening the elbows, turning it into a row
- ●Using too much weight and pulling with the back
- ●Letting the chest come off the pad
Proper technique
Think about opening with your ELBOWS, not pulling with your hands. Shoulders down and away from the ears through the whole arc. Moderate weight: this is an isolation and the rear delt is small. The chest stays on the pad.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rear deltoid
Secondary
- Side deltoid
- Infraspinatus
- Teres minor
- Rhomboids
- Mid traps
- Lower traps