Reverse Pec Deck Fly
How to do it
Starting position
- Sit on the pec deck machine and press your chest firmly against the pad.
- Plant your feet firmly on the floor and sit.
- Grip the handles with both hands facing each other.
- Adjust the seat height so the handles are at shoulder height.
Movement
- Open your arms outward in a wide circular motion.
- Pause briefly, feeling the contraction in your rear delts.
- Slowly return to the starting position while maintaining tension.
Breathing
Exhale as you pull the handles apart and inhale as you return.
Trainer tips
- Slightly bend your elbows and spread them back
- Pause for 1 second at the top and return slowly
Cautions
- If you use momentum, it strains your shoulder joints, so maintain the pause.
- If you pull the handles excessively, it can cause rotator cuff injury, so maintain your range of motion.
- Bringing the arms too far back and engaging the back
- Dropping the weight with a thud on the return
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Pec deck (fly machine) |
| Movement pattern | Isolation |
| Rep range | 12–15 reps |
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Representative exercise: Reverse Pec Deck Fly
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How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the pec deck (fly machine), each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.