Why it matters
Provides stable resistance to isolate the rear deltoids while the torso stays supported.
Rear-Delt Pec Deck
Pec Deck Rear Deltoid
Target muscles
Shoulders
The deltoids raise the arm and help stabilize the shoulder during presses and pulls.
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Execution cues
- Keep the chest on the pad
- Move the arms, not the torso
- Stop before control is lost
Common mistake
Only squeezing the shoulder blades without moving the upper arm.
Training prescription
- Equipment
- Machine
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.