Reverse pec deck

Pec deck machine, facing the pad

Also called rear delt machine fly, reverse pec deck fly

Reverse pec deck, start position — Images: Free Exercise DB (public domain)

Reverse pec deck, end position — Images: Free Exercise DB (public domain)

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Sit facing the pec deck with your chest against the pad and grip the handles. Sweep the arms back and out in an arc with a slight elbow bend.

Chest stays on the pad
Lead with the elbows
Slow return to the start

Movement

Pattern: Rear delt raise
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Pec deck / rear delt machine

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Rear deltsMain
Upper backHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.3
Solid; a reasonable default. 4 sources.
- 2/5 Rear delt machine fly is B/C at best; awkward arc, and cables or back work do the job better. Renaissance Periodization, Every Gym Machine Ranked by Exercise Scientists @ 56:01videoExpert opinion2025checked by AI
- 5/5 Consistent tension with braced chest; sitting sideways gives a deeper stretch and earns S tier despite one arm at a time. Jeff Nippard, The Best And Worst Shoulder Exercises @ 10:10videoExpert opinion2024checked by AI
- 2/5 Horizontal arm position lines up with mid traps rather than rear delts and limits how far the elbows travel back. Jeremy Ethier, How to Grow Your Rear Delts FAST (3 Simple Techniques) @ 0:30videoExpert opinion2021checked by AI
- 4/5 Gave higher rear delt activation than seated row and lat pulldown in a study; neutral grip may be slightly better. Jeremy Ethier, The Best Science-Based Shoulder Workout for Size and Symmetry @ 5:35videoStudy2018checked by AI