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Reverse pec deck

Lever machine Rearbeginnerisolation exercisepull
Shoulders

Primary muscles: Shoulders. Assisting muscles: —.

Reverse pec deck — 1
start position and end of the movement
Reverse pec deck — 2

How to do it

  1. Set the machine's handles all the way back and adjust the seat height so that the handles are at shoulder level.
  2. Grip the handles with your palms facing inward – this is the starting position.
  3. In a semicircular motion, pull the handles out to the sides and back, contracting your rear delts, exhaling.
  4. Keep your arms slightly bent throughout; the movement comes from the shoulder joint.
  5. Pause briefly at the back, then return the weight to the starting position under control, breathing in.
Key to the execution: Pull the handles back by squeezing the shoulder blades together, not just by moving your arms.

Common mistakes

  • You use momentum, yanking the handles back.
  • You fully straighten your arms, turning the movement into a back row.
  • You don't squeeze the shoulder blades together at the end of the movement.

Alternatives: exercises for the same muscles

Overhead press
Overhead press
Barbell · Standing
Dumbbell shoulder press
Dumbbell shoulder press
Dumbbells · Seated
Arnold press
Arnold press
Dumbbells · Seated
Lateral raise
Lateral raise
Dumbbells · Lateral
Front raise
Front raise
Dumbbells · Front
Rear delt fly
Rear delt fly
Dumbbells · Rear

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.