Exercise · horizontal pull
Reverse pec deck
Reverse pec deck is a beginner-friendly horizontal pull movement that trains rear_delts, upper_back, done with a machine. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-1-2.
The most common mistake is using the traps and bouncing. If a machine or the movement itself doesn't suit you, Face pull or Band pull-apart or Rear delt fly (dumbbell) cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Chest on the pad, handles in front | छाती पैड पर, हैंडल सामने |
| 2 | Open the arms back in an arc, elbows slightly bent | हाथ आर्क में पीछे खोलो, कोहनी थोड़ी मुड़ी |
| 3 | Squeeze the rear shoulders; return slowly | पीछे के कंधे दबाओ, धीरे वापस |
Equipment & who it fits
Needs a machine, rated beginner. Search "reverse pec deck rear delt" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Reverse pec deck work?
- Reverse pec deck primarily trains rear_delts, upper_back, using a horizontal pull pattern with a machine.
- What's the most common mistake with Reverse pec deck?
- Using the traps and bouncing
- What can I do instead of Reverse pec deck?
- The closest substitutes in this database are face pull, band pull apart, rear delt fly dumbbell, which train the same pattern with different equipment.