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machine isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Reverse Pec Deck Rear Delt Fly
Primary Muscles: rear deltoid
Secondary Stabilisers: upper back, rhomboids
DEFAULT REP RANGE
12-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sit facing the pad with handles adjusted so your arms are parallel to the floor.
- Keep your shoulder blades slightly protracted rather than pinching them together early.
- Sweep your arms straight back in a wide arc to isolate the posterior deltoids.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same target muscles Easier setup
Rope Cable Face Pull
cable • beginner • Rest 60s
Same movement pattern Easier setup
Chest-Supported Rear Delt Dumbbell Fly
dumbbell • beginner • Rest 60s
Same movement pattern Easier setup
Standing Cable Rear Delt Crossover
cable • intermediate • Rest 60s