How to do it
- Sit facing the pad with the handles set at shoulder height.
- With soft elbows, sweep the handles out and back in a wide arc.
- Return slowly under control without letting the stack rest.
Cues that matter
- Keep a light grip so the arms stay hooks rather than pullers.
- Stop when the arms are in line with the torso.
Common mistakes
- Bending the elbows into a row and losing the rear delt.
- Using momentum from the torso.
Muscles worked
Primary
- Shoulders
- Rear delt
Also works
- Mid traps
- Rhomboids
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Reverse Pec Deck in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the shoulders with different equipment — for a day the machine is taken, or a gym that does not have one.