Reverse Pec Deck Fly

Start

Finish

How to do it

Sit facing the pec deck pad with the handles set at shoulder height, grip them with a neutral or overhand grip, and sweep the arms out and back until they are level with your shoulders.

Muscles worked

Primary: traps · Also works: rear delts, back

Equipment

Machines, Full gym

Common mistakes

• Setting the handles above shoulder height, which drags the traps in and shortens the rear delt range
• Letting the chest come off the pad to steal a few extra degrees
• Slamming the stack at the return instead of controlling the arms back to the front

Variations

• Single-arm reverse pec deck fly
• Reverse pec deck with a one-second squeeze at full range

Can't do this one? Swap it for

• Dumbbell Rear Delt Fly
• Face Pull
• Band Pull-Apart

Related exercises

• Barbell Shrugtraps
• Dumbbell Shrugtraps
• Cable Shrugtraps
• Resistance Band Shrugtraps
• Band Pull-Aparttraps
• Prone Y Raisetraps