How to do a Reverse Pec Deck (Machine)
The Reverse Pec Deck (Machine) is a beginner machine exercise that works your shoulders and rear delts, with help from your traps, rhomboids and middle back.
How to do a Reverse Pec Deck (Machine), step by step
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.
- Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Shoulders Rear Delts |
|---|---|
| Secondary muscles | Traps Rhomboids Middle Back |
| Equipment | Machine |
| Difficulty | Beginner |
Common mistakes
- Using momentum to pull the weight
- Not squeezing the shoulder blades together
- Rounding the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Easier variation
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Reverse Pec Deck (Machine) work?
The Reverse Pec Deck (Machine) mainly works your shoulders and rear delts. It also works your traps, rhomboids and middle back.
Is the Reverse Pec Deck (Machine) good for beginners?
Yes. The Reverse Pec Deck (Machine) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Reverse Pec Deck (Machine) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Reverse Pec Deck (Machine)?
Good alternatives are Machine Shoulder Press, Dumbbell Reverse Fly and Dumbbell Rear Delt Row.
Put it in a workout plan
Track your Reverse Pec Deck (Machine) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.