How to do the Reverse Pec Deck
Primary: Rear Delts, Upper Back · also works Traps. Also called: machine rear delt fly, reverse fly machine.
Step by step
- 1
Set the handles of the pec deck to the rear-fly position and adjust the seat so the handles are at shoulder height.
- 2
Sit facing the pad with your chest against it and grab the handles with a slight bend in your elbows.
- 3
Pull the handles out and back until your arms are in line with your shoulders.
- 4
Squeeze your rear delts, then return slowly.
Coaching cues
- Keep your elbows at shoulder height
- Pause at the back for a second
- Keep your chest on the pad
Common mistakes
- Pulling the handles too far back and shrugging
- Using too much weight and jerking
- Dropping the elbows
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Reverse Pec Deck alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Reverse Pec Deck work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Reverse Pec Deck should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Reverse Pec Deck?
Same movement pattern, different equipment: Rear Delt Fly, Face Pull, Band Pull-Apart, Band Face Pull, Reverse Snow Angel, Cable Bent Over Rear Delt Fly.
Is the Reverse Pec Deck good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.