Seated Reverse Pec Deck Fly (Rear Delts)

Starting position

1. Sit in the pec deck machine facing the pad and press your chest against it.
2. Adjust the seat so the handles are at shoulder height.
3. If the arms are adjustable, set them to the front-most position for a full range of motion.
4. Grab the handles with a neutral or palms-down grip, arms nearly straight with a slight bend in the elbows.

Execution

1. Exhale and sweep your arms out and back in an arc, leading with your elbows.
2. Stop when your arms are in line with your torso or slightly behind it. Keep your shoulders down.
3. Hold for a second at the end position.
4. Inhale and return your arms forward slowly, without letting the weight stack slam.

Common mistakes

• Chest coming off the pad — the torso joins in and the rear delts lose the load.
• Bending the elbows a lot — the move turns into a row and the lats and biceps take over.
• Shrugging — the upper traps steal the work.
• Dropping the weight on the way back — you lose half the benefit of the exercise.

Beginner tips

• Start with the lightest plate: rear delts are weaker than you'd expect.
• Keep the same elbow angle from the first rep to the last.
• Work in the 12–15 rep range with a smooth tempo and no jerking.

Alternatives

• Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — same movement with free weights
• Seated Bent-Over Dumbbell Lateral Raise (Rear Delts) — seated bent-over dumbbells, less cheating