Reverse Pec Deck
Coached by JustinAlso called: Rear Delt Machine · Reverse Fly Machine
- Primary
- shoulders
- Equipment
- machine
- Mechanic
- isolation
- Force
- pull
- Category
- strength
Combination (rear delt) — appears on Back and Shoulder day.
Execution
Chest on the pad — I like to lean into the pad with a slight forward lean, about 10–30° past a straight-up standing position (roughly a 60–80° angle measured from the floor), whenever the machine lets you set up that way. Slight bend in the elbows held constant, open the arms out and back. The rear delt is horizontal-pulling musculature, so it lives on back day too — the bro split's free indirect work.
The cue that matters
Full contraction, no momentum — lead with the rear delt, not the traps. Don't shrug the shoulders back; hold them forward the entire rep — that's what deepens the contraction the rear delt makes across the rep.
Common mistake
Heaving the weight with the upper back so the traps and rhomboids take it; keep it light enough that the rear delt owns the rep.
Power Bodybuilding Bro Split — Day 2 (Back) & Day 3 (Shoulders).