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Shoulders

Reverse pec deck: how to do it right

Done on the pec deck sitting backwards, chest against the pad, opening your arms back. It works the back of your shoulder in a very controlled way.

Main muscle
Shoulders
Also works
Mid traps, Rhomboids
Equipment
Pec deck machine (reverse)
Level
Beginner
Reverse pec deck: start position
Start position
Reverse pec deck: end position
End position

Step by step

  1. Set the machine's arms to the most forward position and sit facing the pad.
  2. Adjust the seat so the handles are at shoulder height.
  3. With your elbows slightly bent, open your arms back to your shoulder line.
  4. Return slowly.

Tip: Palms-down handles put more focus on the rear delts.

Common mistakes

Squeezing your shoulder blades

If your back does most of the work, cut the end of the range a little.

Chest leaving the pad

Keep your chest on the pad.

Too much weight

Use light weight and lots of reps.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Why train the rear delts?

They balance the shoulder, improve posture and are usually undertrained.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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