Reverse Pec Deck: how to do it right
In short: The reverse pec deck isolates the rear shoulder (rear delt) with peak tension in the shortened position, when your arms are spread as wide as possible.
How to do it, step by step
- 1Set the seat so the handles are at shoulder height, chest pressed against the pad.
- 2Grab the handles with nearly straight arms, a slight bend in the elbow locked in place, shoulders down.
- 3Open your arms out and back, thinking about driving your elbows far behind you, not pulling with your hands.
- 4Squeeze hard for 1 second with your arms spread, shoulder blades slightly pulled together.
- 5Come back slowly under control, without letting the weights slam, keeping tension on the muscle.
The mistake to avoid
Don't bend your elbows too much, open with your rear delts.
Other common mistakes
- You pull with your arms bent too much and turn the exercise into back work. Keep your elbows locked and think rear delt.
- You shrug your shoulders toward your ears. Pull your traps down and lock them in before every rep.
- You open your arms too little and miss the peak contraction. Go for the full range and squeeze for 1 second.
- You let the weight bring you back too fast. Control the return so you do not lose all the tension at once.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover, it brings the arm back. In support you have the infraspinatus, teres minor and the rhomboids/mid traps that pull the shoulder blades together. These back muscles must not steal the show from the rear delt.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Bent-Over Dumbbell Reverse Fly ›
- Benchless Bent-Over Dumbbell Reverse Fly ›
- Incline Bench Reverse Fly ›
- Cable Shoulder External Rotation ›
- Band Face Pull ›
Frequently asked questions
How do I do this exercise?
Set the seat so the handles are at shoulder height, chest against the pad, shoulders down. Grab the handles with nearly straight arms, a slight bend in the elbow locked in place. Open your arms out and back, thinking about driving your elbows far behind you, squeeze for 1 second with your arms open, then come back slowly keeping tension.
How far should I open my arms?
The rear delt is loaded in the shortened position: tension peaks when your arms are wide open. That is where the real work happens, hence the 1 second squeeze with your arms spread. Go for the full opening you can control, without twisting or shrugging, and never rush this end of the range.
I don't feel anything, is that normal?
If you mostly feel your back or traps, it means you are pulling with your arms bent too much and your back is stealing the work. Lighten the load, keep your elbows locked and think about driving your elbows back, shoulders down. Slow down, squeeze for 1 second with your arms open and aim for 12 to 20 clean reps: the rear delt responds to feel, not weight.
How fast should I do the movement?
Open your arms in a controlled way, squeeze hard for 1 second in the open position, then slow the return over 2 to 3 seconds without letting the weights slam. The squeeze and the controlled return do the work on the rear delt, not speed.
How should I breathe?
Breathe in before opening, breathe out gradually as your arms open and during the final squeeze. Keep your trunk braced and your chest pressed against the pad so you do not arch or cheat with your torso.