Single-Arm Reverse Pec Deck
In short
The single-arm 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
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Sit sideways, shoulder against the pad.
- Grab the outer handle with your working arm.
- Pull out in an arc, torso still.
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. Do the same number of reps on both sides, starting with your weaker side.
Why rating S
Same machine as the reverse pec deck, but sideways one arm at a time: more range in the stretch. Takes twice as long.
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.
- Reverse Pec Deck · Machine · rating S
- Single-Arm Cable Reverse Fly · Cable · rating A
- Chest-Supported Cable Reverse Fly · Cable · rating A
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 single-arm reverse pec deck.
Let Mitta set the weight.
Mitta plans the single-arm reverse pec deck with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm reverse pec deck
What muscles does the single-arm reverse pec deck work?
The single-arm reverse pec deck mainly trains your rear delts. Your back help.
How many reps of the single-arm reverse pec deck should I do?
Mitta plans the single-arm 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 single-arm reverse pec deck?
Good alternatives that train the same muscle are the reverse pec deck, single-arm cable reverse fly and chest-supported cable reverse fly.
Is the single-arm reverse pec deck good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm reverse pec deck have rating S?
Same machine as the reverse pec deck, but sideways one arm at a time: more range in the stretch. Takes twice as long.