Reverse Pec Deck
Reverse Pec Deck is a resistance exercise – rear-shoulder horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-shoulder horizontal abduction
Exercise technique
- Seat
Sit facing the machine and set the handles at shoulder height.
- Chest support
Rest your chest on the pad and plant your feet evenly.
- Grip
Use a comfortable neutral grip or the machine's suitable overhand option.
- Arm shape
Keep a slight elbow bend and your shoulders away from your ears.
- Reverse fly
Exhale as you open your arms outward and backward while maintaining chest contact.
- Rear pause
Stop at a comfortable range without forcing the shoulder joints far backward.
- Return
Slowly bring the handles forward along the machine arc and reopen without banging the stack.
Key technique points
- Rest your chest against the support.
- Keep the handles at shoulder height.
- Maintain the elbow bend.
- Do not reach your neck forward.
- Do not force the rear range.
- Close the machine arms slowly.
Common mistakes
Leaving the chest pad
Do not lean backward to open your arms; maintain torso support and move through your shoulders.
Going too far backward
Do not force the handles far behind your body; stop at your comfortable horizontal shoulder range.
Bending the elbows
Do not continually change elbow angle as the arms open and close; do not turn this into a row.
Reaching with the head
Do not push your chin toward the machine and your neck forward; keep your head in line with your torso.
Squeezing the shoulder blades excessively
Do not only squeeze your shoulder blades while reducing upper-arm movement; allow room for the rear-shoulder arc.
Banging the stack
Do not release the handles quickly forward; maintain rear-shoulder control against the machine pull.
Frequently asked questions
Reverse Pec Deck: why is “Leaving the chest pad” a mistake?
Do not lean backward to open your arms; maintain torso support and move through your shoulders.
Reverse Pec Deck: why is “Going too far backward” a mistake?
Do not force the handles far behind your body; stop at your comfortable horizontal shoulder range.
Reverse Pec Deck: why is “Bending the elbows” a mistake?
Do not continually change elbow angle as the arms open and close; do not turn this into a row.
Reverse Pec Deck: why is “Reaching with the head” a mistake?
Do not push your chin toward the machine and your neck forward; keep your head in line with your torso.
Reverse Pec Deck: why is “Squeezing the shoulder blades excessively” a mistake?
Do not only squeeze your shoulder blades while reducing upper-arm movement; allow room for the rear-shoulder arc.
Reverse Pec Deck: why is “Banging the stack” a mistake?
Do not release the handles quickly forward; maintain rear-shoulder control against the machine pull.
What should I focus on when doing Reverse Pec Deck?
Rest your chest against the support. Keep the handles at shoulder height. Maintain the elbow bend. Do not reach your neck forward. Do not force the rear range. Close the machine arms slowly.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.