Reverse Pec Deck

Beginner-friendly rear delt isolation — builds posterior shoulder mass with a fixed path, perfect for learning rear delt activation

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⚡ Quick Reference

Aspect	Details
Pattern	Fly (Horizontal Abduction)
Primary Muscles	Rear Delts
Secondary Muscles	Mid Traps, Rhomboids
Equipment	Pec Deck Machine (Reverse)
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Machine setup: Set seat height so handles are at shoulder level
2. Position: Sit facing the machine BACKWARD (chest to pad)
   • Some machines have adjustable pad — move it close to chest
3. Chest position: Chest against pad, upright posture
4. Grip: Neutral or pronated grip on handles
   • Neutral (palms facing each other) is more comfortable
5. Arm position: Arms extended forward, slight bend in elbows (10-15°)
6. Feet position: Feet flat on floor, stable base

Equipment Setup

Equipment	Setting	Notes
Seat height	Handles at shoulder level	Critical for proper alignment
Chest pad	Close to chest	Prevents leaning forward
Handle type	Vertical or horizontal handles	Both work, try each
Weight	Start light (20-40 lbs)	Learn the movement first

Setup Cue

"Sit backwards, chest to pad, handles at shoulder height, arms straight forward"

Handle Options

Neutral Grip (Vertical Handles)

Setup:

• Palms facing each other
• Grip vertical handles

Pros: More comfortable, less wrist strain Cons: None, this is preferred for most

Pronated Grip (Horizontal Handles)

Setup:

• Palms facing down
• Grip horizontal handles

Pros: Slightly more rear delt activation (debated) Cons: Can be less comfortable on wrists

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Getting into optimal position for rear delt isolation

1. Seat height set, handles at shoulder level
2. Sit facing backward, chest against pad
3. Grip handles, arms extended forward
4. Slight bend in elbows (10-15°)
5. Chest up, shoulders back

Tempo: Set up carefully — position determines effectiveness

Feel: Stable, chest supported, handles at shoulder level

⬅️➡️ Pull Phase

What's happening: Pulling handles back and apart in arc motion

1. Pull both handles back/apart simultaneously
2. Keep elbow angle fixed — this is a fly motion
3. Lead with elbows, think "opening up"
4. Pull until arms are in line with or slightly behind torso
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, squeeze rear delts)

Feel: Intense contraction in rear delts (back of shoulders)

Critical: Don't let elbows drop — keep them at shoulder height

🔝 Peak Contraction

What's happening: Maximum rear delt activation

1. Arms pulled back, handles apart
2. Elbows in line with or slightly behind shoulders
3. Squeeze rear delts hard
4. Hold for 1 second
5. Feel the burn in back of shoulders

Common error here: Pulling too far back and engaging mid-back more than rear delts

➡️⬅️ Return Phase

What's happening: Controlled return to starting position

1. Slowly let handles return forward
2. Maintain elbow angle — keep fly position
3. Keep tension in rear delts throughout
4. Don't let weight stack slam
5. Breathing: Inhale as you return

Tempo: 2-3 seconds (slow and controlled)

Feel: Stretch in rear delts and chest as arms come forward

Note: Don't fully relax — keep tension on rear delts between reps

Key Cues

Primary Cues

• "Pull elbows back and apart" — emphasizes horizontal abduction
• "Chest stays on pad" — prevents leaning back and cheating
• "Squeeze shoulder blades together" — engages upper back
• "Think rear delts only" — mind-muscle connection

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s pull, 1s squeeze, 3s return, no rest
Pump	1-1-2-0	1s pull, 1s squeeze, 2s return, no rest
Mind-Muscle	3-2-4-0	3s pull, 2s squeeze, 4s return, no rest

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Delts	Horizontal abduction — pulling arms back and apart	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Mid Traps	Scapular retraction — squeezing shoulder blades	██████░░░░ 60%
Rhomboids	Scapular retraction and stabilization	██████░░░░ 55%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder joint stabilization throughout movement

Muscle Emphasis

To emphasize rear delts: Focus on horizontal abduction, minimize scapular retraction To include more upper back: Add deliberate scapular squeeze at peak contraction To increase difficulty: Pause for 2-3 seconds at peak contraction

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning back from pad	Using momentum, engaging lower back	Not isolating rear delts, injury risk	Keep chest pressed to pad entire set
Too much weight	Can't control movement, elbows drop	Wrong muscles working, poor form	Drop weight 30-50%, focus on squeeze
Bending elbows during pull	Turns into a row	Misses rear delts, hits mid-back	Lock elbow angle, move only at shoulder
Pulling too far back	Over-engaging mid-back/traps	Rear delts disengage	Stop when arms are in line with torso
Letting weight slam	No eccentric work, momentum	Missing half the gains, joint stress	Control the negative, 2-3 second return

Most Common Error

Leaning back from the pad and using momentum — the chest pad is there for a reason. Stay pressed against it throughout the entire set. If you're leaning back to move the weight, it's too heavy. This machine is designed to isolate rear delts — let it do its job.

Self-Check Checklist

• Chest stays pressed to pad throughout
• Handles at shoulder height when pulling back
• Elbow angle stays fixed (slight bend)
• Feeling it in rear delts, not mid-back
• Controlled tempo (2s pull, 3s return)

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🔀 Variations

By Grip

Neutral Grip (Standard)

Aspect	Details
Grip	Palms facing each other, vertical handles
Best For	Most people, wrist comfort
Emphasis	Rear delts, comfortable

Pronated Grip

Aspect	Details
Grip	Palms facing down, horizontal handles
Best For	Slight variation, potentially more rear delt
Emphasis	Rear delts, less comfortable for some

Key difference: Some claim slightly more rear delt activation, but difference is minimal

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
High Rep Sets	15-20 reps	Maximum pump and burn
Tempo Work	4s eccentric	More time under tension
Pause at Peak	2-3s hold	Maximize contraction

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight 30% after failure	Complete rear delt fatigue
Partial Reps	Half reps in stretched position	Extend set beyond failure
Single-Arm	One arm at a time	Address imbalances, better focus

Machine Adjustments

Adjustment	Change	When to Use
Seat Higher	Handles below shoulder	Hit lower rear delt
Seat Lower	Handles above shoulder	Hit upper rear delt
Pad Closer	More chest support	Prevent leaning back

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Moderate	1-2
Pump	3-4	15-20	45-60s	Light-Moderate	1-2
Learning	2-3	12-15	90s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle or end	After compound pressing/pulling
Pull day	End	Isolation after compound pulls
Shoulder day	Middle or end	After overhead press, before side delts
Beginner program	Middle	Easy to learn, build rear delt awareness

Perfect for Beginners

Reverse pec deck is arguably the BEST rear delt exercise for beginners. The fixed path makes it impossible to cheat, the chest pad prevents momentum, and it's easy to feel the rear delts working. Start here to learn what rear delt activation feels like.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets x 12-15 reps
Intermediate	2-3x/week	3-4 sets x 12-15 reps
Advanced	2-3x/week	3-4 sets x 12-20 reps

Progression Scheme

Progressive Overload

Progress on reverse pec deck by:

1. Adding reps (12 → 15 → 20)
2. Adding 5-10 lbs when you hit 15+ reps
3. Slowing down tempo (especially eccentric)
4. Adding a pause at peak contraction

Sample Programming

Beginner Full Body (3x/week):

1. Squat — 3x8
2. Bench Press — 3x8
3. Barbell Row — 3x10
4. Reverse Pec Deck — 3x12
5. Leg Curls — 3x12

Push/Pull/Legs — Pull Day:

1. Deadlift — 4x5
2. Pull-Ups — 3x8
3. Cable Row — 3x12
4. Face Pulls — 3x15
5. Reverse Pec Deck — 3x15
6. Bicep Curls — 3x12

Upper Body Bodybuilding:

1. Incline Bench — 4x8
2. Dumbbell Row — 4x10
3. Overhead Press — 3x12
4. Reverse Pec Deck — 4x15
5. Lateral Raises — 3x15
6. Tricep Pushdowns — 3x15

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Pull-Apart	Learning rear delt activation
Lighter Weight	Can't maintain form	Use 10-20 lbs, focus on feeling the muscle

Progressions (Harder)

Exercise	When Ready	Link
Rear Delt Fly - Cable	Mastered reverse pec deck, want constant tension
Rear Delt Fly - Dumbbell	Want free weight challenge and stability work

Alternatives (Same Goal, Different Movement)

Rear Delt Isolation

Alternative	Difference	Good For
Rear Delt Fly - Cable	Cable crossover, standing	Constant tension, more athletic
Rear Delt Fly - Dumbbell	Free weight, bent over	Stability, home gym
Face Pull - Rope	Includes external rotation	Shoulder health, rotator cuff

Free Weight Options

Alternative	Equipment
Rear Delt Fly - Dumbbell	Dumbbells
Incline Rear Delt Fly	Dumbbells, incline bench

Cable Options

Alternative	Benefit
Rear Delt Fly - Cable	Constant tension, different angle
Face Pull - Rope	Rotator cuff work, shoulder health

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Aggravation if seat too high/low	Set seat so handles are exactly at shoulder level
Rotator cuff injury	Strain with heavy weight	Very light weight, focus on control
Recent shoulder surgery	Re-injury risk	Wait for full clearance from doctor
Neck issues	Strain from looking up	Keep head neutral, look straight ahead

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Pain radiating down arm
• Cannot maintain chest on pad without discomfort

Injury Prevention

Strategy	Implementation
Proper seat height	Handles at shoulder level — critical for safety
Start light	Use 20-40 lbs to learn the movement
Stay on pad	Never lean back from chest pad
Control the negative	Don't let weight slam, 2-3s return
Don't overdo volume	3-4 sets is plenty, rear delts are small

Safest Rear Delt Exercise

Reverse pec deck is arguably the SAFEST rear delt exercise because:

• Fixed movement path prevents bad form
• Chest pad eliminates momentum and lower back stress
• Bilateral movement keeps shoulders balanced
• Easy to control weight throughout ROM

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction	90-180°	🟢 Low
Scapula	Retraction	Moderate	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull arms straight back	Doorway stretch, wall slides
Thoracic spine	Good extension	Can sit upright without rounding	Foam roll, thoracic rotations

Joint Health Note

Reverse pec deck is one of the most joint-friendly shoulder exercises. The fixed path and chest support make it nearly impossible to use dangerous form. The machine guides the movement through a safe range of motion, making this excellent for shoulder health and rehab.

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❓ Common Questions

Why do I feel this in my mid-back instead of rear delts?

Either you're pulling too far back (past your torso) or you're over-emphasizing the scapular squeeze. Focus on horizontal abduction at the shoulder joint — think about pulling your elbows apart, not squeezing shoulder blades together. Stop when your arms are in line with your torso.

How is this different from face pulls?

Reverse pec deck is pure horizontal abduction with no external rotation component. Face pulls include external rotation (rotator cuff) and are done standing. Reverse pec deck is easier to learn and better isolates rear delts. Face pulls are better for overall shoulder health. Both are valuable.

What's the right seat height?

When sitting upright with chest on pad, the handles should be at shoulder height when your arms are extended forward. If handles are too high or too low, you'll miss the rear delts and risk shoulder stress. Take 30 seconds to adjust properly — it matters.

Should I squeeze my shoulder blades together?

Slightly, yes, but don't overdo it. This is primarily a rear delt exercise (horizontal abduction), not a row (scapular retraction). Some scapular retraction happens naturally, but if you're squeezing hard and pulling far back, you're turning it into a mid-back exercise.

I can't feel my rear delts working. What's wrong?

Common fixes:

1. Drop the weight significantly — use 20-30 lbs
2. Focus on "pulling elbows back" not "pulling handles"
3. Slow down — 3 second eccentric, pause at peak
4. Keep chest on pad — prevents momentum
5. Squeeze rear delts deliberately at peak contraction

Can I use this machine for chest exercises too?

Yes, most pec deck machines are reversible. Sit facing the machine with chest pad at your back to do pec deck flys for chest. Just make sure to adjust the seat and handles properly for each exercise. Don't mix them in the same set.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. & Kolber, M.J. (2016). Shoulder Muscle Activity During Machine Exercises — Tier A
• ACE Fitness Study on Shoulder Exercises — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Volume Landmarks — Tier B
• Stronger by Science — Shoulder Training Guide — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Jeff Nippard — Rear Delt Training Science — Tier B
• Athlean-X — Shoulder Training — Tier C
• John Meadows — Machine Exercise Execution — Tier C

Machine Training:

• Kraemer, W.J. & Ratamess, N.A. (2004). Fundamentals of Resistance Training — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A

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For Mo

When to recommend this exercise:

• User is a beginner learning rear delt training
• User wants the easiest rear delt exercise to learn
• User has access to pec deck machine
• User struggles to feel rear delts with free weights or cables
• User wants safest rear delt option (injury rehab, older adults)

Who should NOT do this exercise:

• No pec deck machine available → Suggest Rear Delt Fly - Dumbbell or Cable Fly
• Acute shoulder injury → Wait for clearance
• User is very tall (may not fit machine) → Use cables or dumbbells

Key coaching cues to emphasize:

1. "Sit backwards, chest to pad"
2. "Handles at shoulder height — adjust seat carefully"
3. "Pull elbows back and apart, think rear delts"
4. "Stay pressed to pad the entire set — no leaning back"

Common issues to watch for in user feedback:

• "I feel this in my mid-back" → Pulling too far back, stop at torso level
• "I don't feel my rear delts" → Weight too heavy, not focusing on muscle
• "My shoulders hurt" → Seat height wrong, handles not at shoulder level
• "I'm leaning back" → Weight too heavy, reduce by 30-50%

Programming guidance:

• Pair with: Compound pressing/pulling, other shoulder work
• Frequency: 2-3x/week
• Place at: Middle or end of workout, after compound movements
• Volume: 3-4 sets x 12-20 reps

Progression signals:

• Ready to progress when: 3x15 with perfect form, strong rear delt squeeze, chest stays on pad
• Consider: Moving to Cable or Dumbbell flies for variety
• Regress if: Can't maintain chest on pad, feeling in wrong muscles

Red flags:

• Leaning back from pad → immediate correction, reduce weight
• Using 100+ lbs (unless very advanced) → likely too heavy
• No rear delt burn/squeeze → form issue or weight too heavy
• Handles not at shoulder height → adjust seat immediately

Why this is perfect for beginners:

• Fixed path = can't mess up form
• Chest support = no momentum or cheating
• Easy to learn rear delt activation
• Very safe, low injury risk
• Build mind-muscle connection before progressing

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Last updated: December 2024