Reverse Pec Deck
In short
The reverse pec deck trains your rear delts, with your back helping. You need a machine, and do 12 to 20 reps per set. Mitta rates it S.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Machine
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Sideways on the machine, one arm at a time.
- Bring your arm across your chest into the stretch.
- Sweep wide and back, elbows slightly bent.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Stable, constant tension and easy to load: the best rear-delt option.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Reverse Fly · Cable · rating A
- Chest-Supported Dumbbell Reverse Fly · Dumbbell · rating A
- Face Pull · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the reverse pec deck.
Let Mitta set the weight.
Mitta plans the reverse pec deck with a weight and rep target for every set, worked out from your last sessions.
Questions about the
reverse pec deck
What muscles does the reverse pec deck work?
The reverse pec deck mainly trains your rear delts. Your back help.
How many reps of the reverse pec deck should I do?
Mitta plans the reverse pec deck at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the reverse pec deck?
Good alternatives that train the same muscle are the cable reverse fly, chest-supported dumbbell reverse fly and face pull.
Is the reverse pec deck good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the reverse pec deck have rating S?
Stable, constant tension and easy to load: the best rear-delt option.