Exercises› Shoulders› Reverse Pec Deck

Reverse Pec Deck: Correct Form & Muscles Worked

Rear Deltoids primary Pec Deck Machine Beginner Isolation · Pull

The reverse pec deck is the pec deck machine used facing the opposite direction, opening your arms outward to isolate the rear deltoids. The easiest rear delt exercise to learn and one of the most effective.

Front Back
Rear Deltoidsprimary
Rhomboids, Trapssecondary

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Reverse Pec Deck Video Tutorial

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How to Do the Reverse Pec Deck

  1. Sit facing the pec deck machine. Adjust the seat so handles are at shoulder height.
  2. Grab the handles with arms extended in front, slight elbow bend.
  3. Open your arms outward by squeezing your rear delts. Keep the elbow angle fixed.
  4. Squeeze hard at the fully open position. Hold 1-2 seconds.
  5. Return under control. Don't let the weight stack slam.

Reverse Pec Deck Mistakes to Avoid

Seat too high or low — handles must be at shoulder height for proper targeting.
Using too much weight and shortening range — full range with a squeeze beats heavy partials.
Shrugging the traps — keep shoulders down. If traps burn more than rear delts, go lighter.
Bending elbows more as you go — keep the angle fixed. More bend turns it into a row.

Reverse Pec Deck Muscles Worked

The reverse pec deck isolates the posterior deltoid through horizontal abduction. Rhomboids and middle traps assist with scapular retraction.

Reverse Pec Deck Alternatives

Face PullWant cable rear delt work that also trains external rotation
Bent Over Reverse FlyeWant dumbbell rear delt work — no machine needed
Cable Reverse FlyeWant cable rear delt flyes at adjustable angles
Band Pull ApartWant the simplest rear delt exercise — just a band
↑ Harder variation
Face Pull
↓ Easier variation
Band Pull Apart

Reverse Pec Deck Programming

Strength
3 × 10-12
sets × reps
Rest 60 sec
Hypertrophy
3 × 12-15
sets × reps
Rest 45 sec
Endurance
3 × 15-20
sets × reps
Rest 30 sec

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Reverse Pec Deck FAQ

Reverse pec deck or face pulls?
Both excellent. Reverse pec deck is simpler and more isolated. Face pulls add external rotation for shoulder health. Do both or alternate.
How often for rear delts?
Every session if possible. Rear delts recover fast and are chronically undertrained. 2-3 sets at the end of every workout.
Handles or pads?
Arm pads provide stricter movement. Handles work fine too. Either way, focus on the squeeze.
How much weight?
Light — rear delt is small. Most people use about half what they pec deck forward.

Related Shoulders Exercises

Face Pull
Rear Delts · Cable · Beginner
Bent Over Reverse Flye
Rear Delts · Dumbbell · Beginner
Cable Reverse Flye
Rear Delts · Cable · Beginner
Pec Deck
Chest · Machine · Beginner
Lateral Raise
Shoulders · Dumbbell · Beginner
Band Pull Apart
Rear Delts · Band · Beginner
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