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Illustration of the Reverse Pec Deck: Pull with the elbows, not the hands, and stop when the arms reach the torso line.
isolation · Isolation

Reverse Pec Deck

Reverse Pec Deck is an isolation isolation movement for shoulders, using Pec Deck. It also works back and traps. 3 sets of 12-20, 1 min rest.

Primary muscle
Shoulders
Equipment
Pec Deck
Difficulty
Beginner
Sets and reps
3 × 12-20
Rest
45s
Force
pull

How to do it

  1. 1
    Set up

    Chest on the pad, handles set narrow so the arms start straight out front.

  2. 2
    The cue that matters

    Pull with the elbows, not the hands, and stop when the arms reach the torso line.

  3. 3
    Work it

    3 sets of 12-20, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Back and traps take the rest.

Shoulders exercisesbacktraps