SEQD EXERCISE GUIDE
How to do the
Reverse Pec Deck Rear Delt Fly.
Reverse Pec Deck Rear Delt Fly is a strength-training movement for rear delts and upper back.
MUSCLESRear delts and upper back
EQUIPMENTReverse pec deck machine
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Reverse Pec Deck Rear Delt Fly technique.
Use a load and range you can control consistently.
- Set the handles or cables so the arms begin slightly in front of the torso.
- Keep a soft elbow bend and the chest or torso stable.
- Sweep the arms outward by moving from the shoulders.
- Finish when the upper arms are roughly in line with the torso without excessive shoulder-blade pinching.
- Return slowly to the stretched position.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Rear delts and upper back.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Turning the movement into a row
- Shrugging the shoulders
- Using excessive load and shortening the range
- Swinging through the rep
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Cable Rear Delt Fly
- Face Pull
- Chest-Supported Rear Delt Raise
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.