Rear Delts
Reverse Pec Deck
Beginner
Machine
Isolation
Rear Delts
How to do it
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Sit facing into the pec deck so your chest rests against the pad.
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Set the seat height so the handles line up with your shoulders.
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Grip the handles with palms facing each other or facing down, elbows slightly bent.
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Sweep the arms out and back to shoulder level while keeping your chest on the pad.
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Hold for a second squeezing the rear delts, then return slowly over 3 seconds without clanging the stack.
Common mistakes
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Peeling the chest off the pad to help the arms open.
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Driving the elbows far behind you so the shoulder blades do the work.
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Loading so heavy that only half the range remains.
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Shrugging the shoulders for the entire set.
Tips
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Rear delts are usually the lagging head, so run 3-4 sets of 15 twice a week.
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A palms-down grip usually gives the sharpest rear delt feel.
Secondary muscles
Alternatives
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