Reverse pec deck
- Basic
- Machine
Open with near-straight arms, shoulders down
Muscles worked
- Primary:
- Rear delts
- Secondary:
- Back, Traps
How to do it
- Sit facing the pad, chest supported, and grab the handles in front.
- Open your arms back, taking the handles out to the sides and squeezing your shoulder blades.
- Return to the front under control without shrugging.
Common mistakes
- Shrugging your shoulders toward your ears.
- Using lower-back momentum.
- Bending the elbows a lot (turns it into a row).
Tips
- Keep a slight fixed elbow bend throughout.
- Squeeze for 1 s at the end of the opening.