1 / 6Reverse Pec Deck
Sitting facing the pec deck, you pull the handles back and apart. It is one of the easiest ways to train the rear shoulders with good form.
ShouldersBack
- Level
- Beginner
- Equipment
- Machine
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Sit facing the pad with the handles at shoulder height.
- 2Hold the handles with straight arms.
- 3Pull your arms back in a wide arc, squeezing your shoulder blades.
- 4Return slowly.
Common mistakes
- Sitting too far from the pad so the arms bend
- Shrugging the shoulders up
- Letting the weights crash back
Tips
- Face the pad and set the handles so your arms start straight in front
- Sweep the arms back until they are in line with your shoulders
- Return slowly, keeping a little tension
Questions
Is the reverse pec deck good for posture?
Yes. It strengthens the rear shoulders and upper back, which pull the shoulders back.
How heavy?
Moderate weight for 12 to 20 controlled reps.
More Shoulders exercises
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