Reverse Pec Deck for Rear Delts

The reverse pec deck (reverse fly machine) is the simplest way to train rear delts. Sit down, grab the handles, squeeze your shoulder blades together. Yet most people still manage to do it wrong.

Common Mistakes

1. Too Heavy

The rear delts are small muscles. You do not need heavy weight. If you are using more than half of what you use for regular pec deck, you are probably too heavy.

2. Using Arms Instead of Shoulders

The movement should come from your rear delts pulling your elbows back - not your arms. Think about leading with your elbows, not your hands.

3. Not Holding the Contraction

A quick squeeze is not enough. Hold the contracted position for 2 seconds on every rep. This is where rear delt growth happens.

4. Momentum

Swinging the handles back defeats the purpose. Use a controlled 2-second contraction, 2-second squeeze, 3-second return.

Proper Technique

1. Sit facing the machine (opposite to normal pec deck)
2. Adjust handles to the widest starting position
3. Grab handles with a neutral or pronated grip
4. With a slight bend in your elbows, pull the handles back by squeezing your rear delts
5. Hold the squeeze for 2 seconds
6. Return slowly to the start

Programming

• 3-4 sets of 15-20 reps (rear delts respond to higher reps)
• 3 times per week (rear delts recover quickly)
• Use at the end of any upper body session

Why Rear Delts Matter

Strong rear delts:

• Improve posture (counteract forward shoulders from desk work)
• Prevent shoulder injuries (balance the overdeveloped front delts)
• Create the 3D shoulder look from all angles
• Support stronger bench press and overhead press

The reverse pec deck is available in virtually every gym in Malaysia. There is no excuse not to train your rear delts.