Reverse Pec Deck

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Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

1. 1

   Set the handles to the front of the machine and adjust the seat so they sit at shoulder height.

2. 2

   Sit facing the pad with your chest against it and take a handle in each hand, arms nearly straight.

3. 3

   Sweep your arms out and back in a wide arc, squeezing your rear delts and shoulder blades.

4. 4

   Return under control until your hands are back in front of your chest.

• ★Use light weight and stop the arc at shoulder level - heavy loads turn this into a row.
• ★A slight bend in the elbows, held fixed, keeps the work on the rear delt instead of the triceps.