How to do the Reverse Pec Deck
Step by step
- Swing the machine's arms forward so the handles start in front of you at about shoulder height.
- Sit facing the pad with your chest against it and take a handle in each hand.
- Lead with your elbows and pull the handles out and back in a wide arc.
- Squeeze your rear shoulders at the back, then return slowly to the front.
The thing people get wrong
Lead with the elbows and squeeze the rear delts, not the traps - keep your shoulders down and avoid shrugging as you pull.
Coaching cue
Adjust the seat so the handles sit at shoulder height before your first rep.
Make it easier or harder
- Harder: Pause for two seconds in the fully open position.
Muscles worked
- Primary: Rear delts
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.