Exercise guide
Reverse pec deck
Works your rear delts, with help from your upper back. Machine. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesrear delts
Helpersupper back
EquipmentMachine
LevelBeginner friendly
In your plan3 sets of 12-15 reps
Rest1 minute
How to do it
- Sit facing the pad with the handles level with your shoulders.
- Hold the handles with soft elbows, chest against the pad.
- Pull your arms out wide and back, as if opening a big door.
- Return slowly for 2 seconds.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the reverse pec deck in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.