Rear Delt Fly (Reverse Pec Deck)

Overview

An isolation exercise for the posterior deltoid — the rear head of the shoulder. Critical for a full, round shoulder appearance and for balanced pressing health.

Muscles Trained

Step-by-Step Instructions

1. 1

   Sit reverse on the pec deck, or bend over 90° with dumbbells.

2. 2

   With a slight elbow bend, sweep arms out and back.

3. 3

   Squeeze the rear delts hard at the peak.

4. 4

   Return slowly — the eccentric builds just as much muscle.

Benefits

• ✓

  Directly targets the often-neglected rear delt

• ✓

  Improves posture and balances pressing musculature

• ✓

  Enhances the 3D, rounded shoulder look

Form Tips

• →

  Think about leading with your elbows, not your hands

• →

  Light weight, high reps (15–25) work extremely well here