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Reverse Pec Deck

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Rear delts

Primary: Shoulders

Secondary: Middle Back (mid back), Traps

How to

  1. 1Sit facing the pad of the pec deck machine with your chest against it and set the handles so your arms start out in front of you at shoulder height.
  2. 2With a soft bend in your elbows, sweep your arms out and back in a wide arc until they are in line with your shoulders.
  3. 3Squeeze your rear shoulders and upper back, then return slowly.
  4. 4Keep your shoulders down and do not shrug; move from the shoulder, not by pulling with your hands.