Reverse Pec Deck
Muscles worked: Rear delts (assisted by traps).
How to do it
- Adjust the handles so that they are fully to the rear.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Arms just below shoulder height
- Sweep back, pause, resist the return
Logging it
IronPack suggests working in the 12 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Face Pull - rear delts
- Reverse Fly - rear delts
- Band Pull-Apart - rear delts
Track the reverse pec deck properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.