About this exercise
The seated reverse fly targets the rear deltoids, strengthening the back of the shoulders and improving upper-body posture as you spread your arms backward against resistance.
Reverse peck-deck
Step by step instructions, muscle activation and variants for the Reverse peck-deck.
EasyRear shoulders
How to Perform
- Sit facing the machine pad with your chest against the support
- Grip the handles with your arms extended in front of you
- Pull the handles outward and back in a wide arc, squeezing your shoulder blades together
- Pause briefly when your arms are level with your shoulders
- Slowly return the handles to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Reverse peck-deck
The Reverse peck-deck is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.