Exercises

Reverse pec deck fly

Open the arms while facing the pad to emphasize the rear delts.

Reverse butterfly machine with chest against the pad and arms open at shoulder height.

Machine · Chest pad · Rear-delt handles

Source: Muscle & Fitness · Reverse Pec Deck

Step by step

  1. Configure the machine for reverse fly and adjust the seat so the handles are near shoulder height.
  2. Sit facing the chest pad, plant both feet and grip the handles with elbows gently bent.
  3. Open the arms sideways with a nearly fixed elbow bend, keeping the chest supported.
  4. Return slowly to a comfortable forward position without letting the stack slam.

Common mistakes

  • Lifting the chest away from the pad or shrugging.
  • Straightening and bending the elbows to move the weight.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.