Rear Delt Fly Machine (Reverse Pec Deck) Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- 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:
- Adjust the rear delt fly machine to your specifications.
- Sit on the machine facing the pads with your chest against them.
- Grasp the handles with a neutral grip and keep a slight bend in your elbows.
- Exhale as you squeeze your shoulder blades together, moving the handles outward.
- Focus on isolating the rear delts and avoid using excessive body movement.
- Inhale as you return the handles to the starting position with control.
- Maintain a stable seated position and keep your chest against the pads.
- Choose a weight that challenges your rear delts without sacrificing form.
Variations
This exercise doesn't have any variations
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