Reverse Pec Deck
- Pro
- Beginner
- Gym
The reverse pec deck is a seated machine exercise built around a single sweeping arm path rather than a press or pull. It isolates the rear delts and upper back, working the back of the shoulder directly. Beginners use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Rear delts, Upper back
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit facing the pad, handles in front of you.
- Keep a slight elbow bend.
- Sweep your arms back and out, squeezing your rear delts.
- Return slowly to the start.
Form cues
- Keep your torso pressed flat against the pad.
- Exhale as you sweep your arms back.
- Feel the squeeze between your shoulder blades.
Common mistakes
- Arms swing using momentum, not the muscle. Slow down and control the whole path.
- Shoulders creep up toward the ears. Keep your shoulders pulled down and back.
- Torso leans forward off the pad. Press your back flat and stay still.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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