Reverse Pec Deck Fly

Recommended Volume Guide

Muscles Worked

Key Benefits

• Provides effective rear deltoid isolation with the stability and safety of a machine
• Helps build balanced shoulder development by targeting the often-neglected posterior delts
• The machine path eliminates the need for stabilization, allowing full focus on the target muscles

Common Mistakes

• Setting the seat too high or too low, misaligning the handles with the shoulders
• Using too much weight and compensating by leaning backward or using traps
• Not fully opening the arms to achieve a complete range of motion

Pro Coaching Tips

• Use a lighter weight and focus on squeezing the rear delts for 2 seconds at the fully contracted position
• Keep your chest pressed firmly against the pad to prevent torso movement
• Try different grip orientations (neutral, pronated) to vary the rear delt stimulus