A Typical Session
21 Min
Warm-up
5m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens the rear delts for balanced shoulder development and improved posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Sit on the reverse pec deck machine facing the pads.
- 2.Grab the handles and pull them backward in a wide arc.
- 3.Squeeze your shoulder blades together at the end of the movement.
- 4.Return slowly to starting position.
Pro Tips
- •Focus on squeezing rear delts, not traps.
- •Control every repetition — avoid swinging.
- •Maintain neutral spine throughout.
Equipment
Pec Deck Machine
Safety
Don’t overload — prioritize form and mind-muscle connection.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.