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Shoulders
Reverse Pec Deck Fly
A chest-supported machine fly targeting the rear deltoids with assistance from the upper-back muscles.
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Target
Shoulders
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15
Execution
How to perform
1. Adjust the reverse pec deck seat so the handles are near shoulder height and sit facing the chest pad.
2. Hold the handles with soft elbows and keep your chest supported and shoulders down.
3. Open your arms outward and backward through a comfortable arc without shrugging or lifting away from the pad.
4. Return slowly without allowing the weight stack to slam.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Adjust the reverse pec deck seat so the handles are near shoulder height and sit facing the chest pad
- 2Hold the handles with soft elbows and keep your chest supported and shoulders down
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.