Machines · Isolation
Reverse pec deck
Reverse pec deck mainly works your rear shoulders. It also helps your upper back.
Step by step
- Set the seat so the handles are at shoulder level.
- Keep arms slightly bent and sweep them out and back.
- Pause, then return slowly without letting the weight drop.
What you should feel
A squeeze in the back of your shoulders and between your shoulder blades. Your neck and elbows should not strain.
Common mistake
Pulling with your back and shrugging; keep shoulders down and let the arms do a wide arc.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Dumbbell rear delt flyRear shoulders
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shouldersQuestions
What muscles does the reverse pec deck work?
Reverse pec deck mainly works your rear shoulders. It also helps your upper back.
Can I do the reverse pec deck at home?
Not easily, it needs this: machines. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.
How many sets and reps of the reverse pec deck?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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