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Rear Delt Fly Machine (Reverse Pec Deck) Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: back deltoids
    • secondary: Latissimus Dorsi, upper back, Rhomboids
    • tertiary: triceps

How to perform?

The Rear Delt Fly Machine, also known as the Reverse Pec Deck, is a machine exercise that targets the rear deltoid muscles. It involves sitting or standing with your arms extended and pulling them back in a fly-like motion.

Steps to perform:

  1. Adjust the rear delt fly machine to your specifications.
  2. Sit on the machine facing the pads with your chest against them.
  3. Grasp the handles with a neutral grip and keep a slight bend in your elbows.
  4. Exhale as you squeeze your shoulder blades together, moving the handles outward.
  5. Focus on isolating the rear delts and avoid using excessive body movement.
  6. Inhale as you return the handles to the starting position with control.
  7. Maintain a stable seated position and keep your chest against the pads.
  8. Choose a weight that challenges your rear delts without sacrificing form.


This exercise doesn't have any variations

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