Reverse Pec Deck

Equipment

How to do it

Set the handles to their front position so they meet in front of you. Adjust the seat so the handles line up with your shoulders, then sit facing the machine with your chest against the pad and your feet flat.

1. 1.Grip the handles with your arms straight out in front of you at shoulder height.
2. 2.Keep a slight bend in your elbows and hold that angle for the whole set.
3. 3.Sweep your arms out and back in a wide arc until they line up with your body.
4. 4.Pause for a moment with your shoulder blades drawn together.
5. 5.Let the handles travel back toward each other slowly, stopping just before the weight stack touches down.

Common mistakes

• Using so much weight that your chest comes off the pad to finish each rep.
• Bending and straightening the elbows, which turns the fly into a row.
• Shrugging your shoulders toward your ears as you pull.
• Letting the weight stack crash down between reps.

Variations

Palms-down grip

Hold the horizontal handles with your palms facing the floor. This keeps the elbows higher and puts more of the pull on the rear shoulders.

Single-arm reverse pec deck

Work one arm at a time with the other hand resting on the pad. It lets you check that both sides move the same way.

Alternatives

• Reverse Fly: The same movement with dumbbells, bent over or lying on an incline bench.
• Face Pull: A cable pull to the face that trains the rear shoulders and upper back together.
• Band Pull-Apart: A light band version you can do anywhere, often used in warm-ups.
• Prone T Raise: A bodyweight raise lying face down that needs no equipment.

Related exercises

Chest Supported RowLats, Upper back, Rear deltsAssisted Pull-up MachineLats, Biceps, Upper backLat PulldownLats, Biceps, Upper backLow RowLats, Upper back, BicepsMachine High RowLats, Upper back, BicepsPendlay RowLats, Upper back, Lower back