Reverse Pec Deck

Rear DeltsShouldersMachine

The reverse pec deck is a machine exercise for the rear delts (shoulders). In RepFuel you log it as weight × reps, with last session's numbers shown beside every set so you know what to beat.

Reverse Pec Deck illustration

How to progress

  • • Pick a rep range (say 8–12) and a weight you can do with good form.
  • • Add reps each session until every set hits the top of the range, then add the smallest weight jump and start again.
  • • Leave a rep or two in the tank on most sets; stop any set if form breaks down or something hurts.

Similar exercises for the rear delts

Chest-Supported Reverse FlyRear Delts · DumbbellBand Face PullRear Delts · BandBand Pull-ApartRear Delts · BandCable Rear Delt FlyRear Delts · CableFace PullRear Delts · CableRear Delt FlyRear Delts · DumbbellRear Delt RowRear Delts · Dumbbell

Shoulders exercises with other equipment

Arnold PressFront Delts · DumbbellBarbell ShrugTraps · BarbellBehind-the-Neck PressFront Delts · BarbellCable Front RaiseFront Delts · CableCable Lateral RaiseSide Delts · CableCable ShrugTraps · Cable

Programs with the reverse pec deck

5-Day Body Part Split

Intermediate · 5 days a week

Log it in RepFuel

RepFuel shows last session's weight × reps beside every set, runs your rest timer and celebrates PRs. Free, works on any phone, no app store needed.

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General fitness information, not medical advice. If you're new to an exercise, learn it with light weight or from a qualified coach.