Reverse Pec Dec (Rear Delt)

The reverse pec dec is an isolation exercise that works the rear delts. Strong rear delts help with keeping your shoulders healthy. It’s the most common rear delt exercise you’ll see in gyms. 

How to do the Reverse Pec Dec.

1. Sit down on the pec dec machine with your chest against the pad and the seat in the position that allows you to grab the handles so the handles are in line with your elbows and shoulders.
2. Keep your shoulders down and forward, chest up, and torso upright with your chest next to the pad. Don’t retract your scapula.
3. Push the handles forward, and then out to the side until the handles are in line with the side of your body.
4. Return to the starting position in approximately 2-3 seconds
5. Keep your body still throughout the rep. Don’t retract your shoulder blades (bring your shoulders back and closer together) as this brings in muscles other than the rear delts.

Common Mistakes

• Bringing the arms too far and going behind the body. This takes the tension off the rear delts. Stop once you’re in line with your body.
• Using momentum and using other muscles like the traps to complete the movement. Reps should be done with control.
• Using too much weight. This is very common. It results in people using momentum just to get the reps.  The rear delts are small muscles, and you won’t need a lot of weight.
• Retracting the shoulder blades. Your shoulder joint shouldn’t move much during the rep. Retracting your shoulder blades brings the traps into the exercise