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How to do the Reverse Pec Deck

The Reverse Pec Deck is a isolation machine exercise that mainly works your rear shoulders, with help from your upper back. Focus on three things: sweep arms out wide; pause with arms in line; return slowly.

Rear shouldersUpper backMachine

Setup

  1. 1Face the pad
  2. 2Handles at shoulder height

Three cues

  1. 1Sweep arms out wide
  2. 2Pause with arms in line
  3. 3Return slowly

Most common mistake

Squeezing shoulder blades hard

Move from the shoulders

In Hindi · हिन्दी में

  1. 1बाँहें चौड़ी फैलाएँ
  2. 2बाँहें कंधों की सीध में आने पर रुकें
  3. 3धीरे वापस लाएँ

आम गलती: कंधे की हड्डियाँ ज़ोर से भींचें तो, कंधों से चलाएँ

Alternatives to the Reverse Pec Deck

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Reverse Pec Deck set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.