Reverse Pec Deck
Reverse Pec Deck trains 3 of the 18 muscle groups Full Coverage tracks: Rear delts 90%, Mid-back / traps 35%, Side delts 15%.
How to do it
- Sit facing into the machine with your chest against the pad.
- Set the handles so your arms are straight out in front at shoulder height.
- Grip with palms facing each other or down, depending on the machine.
- Sweep both arms back and out, squeezing your shoulder blades together.
- Return slowly. The chest pad means your lower back does nothing - all the work is behind your shoulders.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 90%
- Mid-back / traps 35%
- Side delts 15%
How it compares
Compared with the Machine Row, it loads Mid-back / traps 50 points lower, Biceps 45 points lower, Lats 30 points lower.
Other exercises for the Rear delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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