Demo & instructions
Reverse Pec Deck
Also known as: Machine Rear Delt Fly, Reverse Machine Fly, Rear Delt Machine
Instructions
Sitting facing the pad of a fly machine, you sweep the handles out and back in a wide arc. The chest support removes any swinging, so the small muscles at the back of the shoulder do the work.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Set the handles to their rearmost position so they start in front of you when you face the machine.
- 2Adjust the seat so the handles sit level with your shoulders.
- 3Sit facing the pad with your chest against it and take the handles with your arms nearly straight.
Execution
- 1Keeping a soft bend in your elbows, sweep your arms out to the sides in a wide arc.
- 2Stop when your hands are roughly in line with your shoulders and pause for a moment.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
