Reverse pec deck
Also called reverse fly machine, machine rear delt fly, rear delt machine.
What is a reverse pec deck?
The reverse pec deck is a seated machine fly for the back of the shoulders. Facing the pad, you open the handles in a wide arc, training the rear deltoids and rotator cuff while the trapezius and rhomboids assist.
How do you perform a reverse pec deck?
Set up
- Adjust the seat so the handles are around shoulder height, then sit facing the chest pad.
- Take the handles with a small bend in the elbows and keep the chest in contact with the pad.
Execution
- Open both arms out and back in a wide arc while keeping the elbow angle nearly fixed.
- Stop when the upper arms line up with the torso without shrugging or forcing them farther behind you.
- Let the handles return under control until the arms point forward again.
Common mistakes
Setting the seat too low or high
Poor handle height changes the arm path and can turn the exercise into an awkward high or low pull.
Bending the elbows to finish
Changing elbow angle shortens the lever and turns the movement toward a row.
Shrugging the handles backward
Stop when the upper arms reach the torso instead of forcing extra range through the neck and upper traps.
Where it fits in a session
Usually placed after heavier rows and presses with other rear-shoulder accessory work.
Use a load that lets the elbows keep the same bend and the handles return without the weight stack dropping.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The rear deltoids and rotator-cuff muscles move the upper arms outward while the trapezius and rhomboids assist with shoulder-blade movement.
Variations
- Cable reverse fly — Uses independent cable handles crossing in front of the body.
Frequently asked questions
What muscles does the reverse pec deck work?
It mainly trains the rear deltoids and rotator-cuff muscles. The trapezius and rhomboids assist as the shoulder blades move.
How high should the seat be?
Adjust it so the handles and upper arms are around shoulder height when you begin.
How far back should you pull?
Open until the upper arms line up with the torso. Do not force the handles farther back by shrugging or lifting the chest from the pad.
Is the reverse pec deck the same as a rear delt fly?
It is the machine variation of the same wide-arm movement. The machine guides the path, while dumbbells require you to control it freely.
Sources
- Elzanie A, Varacallo MA. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK537056/
- La Rose J, Madrazo-Ibarra A, Varacallo MA. Anatomy, Rotator Cuff. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK441844/