Isolation · Beginner
Reverse Pec Deck
Isolation isolation exercise using machine.
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Equipment
- Machine
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Transverse
How to do the Reverse Pec Deck
Setup
Seated facing the pad (reversed from a standard pec deck), gripping the handles with a slight bend in your elbows, chest against the pad.
Pull your arms back and out to your sides, squeezing your shoulder blades together at the end of the movement -- this is horizontal abduction, the key real action for the under-trained posterior deltoid.
Keep the slight elbow bend fixed throughout, same as the forward version of this machine.
Return under control to the starting position.
Common mistakes
Using momentum to jerk the handles back instead of a controlled squeeze driven by the rear shoulder.
Straightening the elbows fully, which reduces the contraction the same way it does on a forward pec deck.
Muscles worked
Primary
How the knowledge graph models this movement
Shoulder horizontal abduction
Scapula retraction