Reverse Pec Deck

How to do it

1. Set the seat height so the handles sit level with your shoulders and select a light load.
2. Sit facing the machine with your chest against the pad and your feet flat on the floor.
3. Take a handle in each hand with a pronated or neutral grip and hold a fixed bend in the elbows.
4. Sweep both arms out and back until they reach roughly shoulder height in line with your torso.
5. Hold the end position for a beat without shrugging or pushing your head forward.
6. Return the handles slowly to the start under control, then repeat.

Common mistakes

• Driving the movement by squeezing the shoulder blades turns a rear-delt fly into a rowing pattern.
• Letting the head jut forward as the arms open loads the neck and signals a load that is too heavy.
• Bending and straightening the elbows through the rep converts the fly into a partial row.
• Pulling the chest off the pad to gain range restores the trunk demand the machine was chosen to remove.