Reverse Pec Dec

Introduction

The Reverse Pec Dec, also known as the Rear Delt Fly or Reverse Fly, is a highly effective isolation exercise targeting the posterior deltoids, upper back, and rhomboids. This exercise is performed on a pec dec machine, but instead of the traditional chest fly motion, the movement is reversed to engage the muscles of the upper back. The Reverse Pec Dec is particularly beneficial for improving shoulder stability, enhancing posture, and creating a balanced physique by addressing the often neglected rear deltoid muscles. By incorporating this exercise into your routine, you can achieve greater muscle symmetry and reduce the risk of shoulder injuries, making it an essential component of a well-rounded hypertrophy program.

Execution

How to Execute Reverse Pec Dec

Setup

1. Adjust the seat height so that the handles are at shoulder level when you sit down.
2. Sit on the machine with your chest against the pad and feet flat on the floor.
3. Grasp the handles with a neutral grip (palms facing each other).
4. Ensure your back is straight and your core is engaged.

Execution

1. Begin by pulling the handles outward and backward in a controlled manner, keeping your arms slightly bent.
2. Focus on squeezing your shoulder blades together as you reach the end of the movement.
3. Pause briefly at the peak contraction, ensuring you feel the engagement in your rear deltoids and upper back.
4. Slowly return the handles to the starting position, maintaining control throughout the movement.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, slowly release the handles back to the starting position.
2. Stand up carefully, ensuring you maintain good posture.
3. Reset the machine for the next user if necessary.