Reverse Pec Deck Fly

Rear Delts, TrapsReverse Pec Deck

Strengthen your rear delts and upper back muscles. Using a machine keeps the movement path stable and safe while helping improve your posture.

How to do it

1Sit facing the pad, press your chest against it, and set the seat height so the handles are at shoulder level.

2Grab the handles with a slight bend in your elbows, pointing them out to the sides.

3Drive your elbows back using your rear delts, squeezing your shoulder blades at the end.

4Pause at the back to feel the target muscles contract.

5Smoothly return to the starting position in front of you.

Common mistakes

Lifting your chest off the pad to swing the weight, taking tension off the rear delts.

Bending your elbows too much, turning the fly into a row.

Shrugging your shoulders toward your ears, overusing the upper traps.

Breathing

Exhale as you fly your arms back. Inhale as you return to the start with control.

Make it harder or easier

To make it easier, lighten the weight and focus on a smooth shoulder blade squeeze.

To make it harder, add a two-second hold at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.