Reverse Pec Deck Fly: Do your elbows drop?
Keep your elbows at shoulder height as you open your arms out to the sides. Do not let your elbows drop.
How to fix it
- Adjust the seat so your arms are at shoulder height when you hold the handles, then sit down.
- Keep your elbows at shoulder height as you open your arms in an arc.
- After opening your arms, slowly return to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 12 reps in each set at 20kg as planned in your last workout, the app keeps the weight the same and increases your reps to 13. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you open your arms?
Sources differ. One study had participants pull a resistance band until both arms formed a straight line with the torso between them. Some sources suggest opening your arms until your elbows are just behind your back. Either way, open your arms only as far as you can control, and keep your elbows at shoulder height.
See this exercise in detail
More on the same body part
Sources
- Bergquist R et al., Journal of Human Kinetics (2018)
- Schoenfeld B et al., Journal of Strength and Conditioning Research (2013)
- NSCA, Basics of Strength and Conditioning
- ExRx.net, Lever Isolateral Seated Reverse Fly (parallel grip)
- ExRx.net, Lever Isolateral Seated Reverse Fly (pronated parallel grip)
- Life Fitness, Pro 2 Pectoral Fly/Rear Deltoid
- ACE, Exercise Library · Incline Reverse Fly
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- Western Illinois University, NSCA Lifting Proficiencies · Seated Row
This article 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.