Rear Delt Fly / Reverse Pec Deck

Rear delt, often undertrained; shoulder health.

• Isolation
• Machine
• Beginner

How to do it

• Elbows slightly bent and fixed
• Open by taking your elbows back, not your hands
• Squeeze your rear delt without shrugging your traps
• Controlled range, no momentum

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Open for 1 s, squeeze at the back for 1 s, return for 2 s under control

Common mistakes

• Using momentum from your back
• Squeezing your shoulder blades instead of isolating the rear delt
• Bending and straightening your elbows (it becomes a row)

Muscles worked

Primary

• Rear delt

Secondary

• Traps

Alternatives

• Face Pull