Reverse Pec Deck: How-to, Tips & More
The Reverse Pec Deck is a beginner isolation exercise for your rear delts. You do it with pec deck machine. It is a good fit when your goal is muscle growth.
Besides the rear delts, it also works your upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
How to do the Reverse Pec Deck
- Sit facing the pec deck pad with the handles set to the back.
- Hold the handles with straight arms in front of you.
- Open your arms out to the sides.
- Return slowly.
Reverse Pec Deck tips
- Lead with your elbows and keep your shoulders down.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Pec deck machine
Type
Isolation
Reverse Pec Deck alternatives
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Fly
Dumbbells
Dumbbell Rear Delt Row
Dumbbells
Frequently asked questions
What muscles does the Reverse Pec Deck work?
The Reverse Pec Deck mainly works your rear delts, with help from your upper back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Reverse Pec Deck good for beginners?
Yes. The Reverse Pec Deck is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Reverse Pec Deck?
You need pec deck machine.
Add Reverse Pec Deck to your program
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