Reverse Pec Deck Fly (Back Target)

Reverse Pec Deck Fly (Back Target) gif

Coach's Tips

Reverse pec deck fly is great for strengthening your upper traps, rhomboids, and rear delts. It helps build upper back thickness and shoulder stability.

How to Reverse Pec Deck Fly (Back Target)

Starting Position

1. Sit on the pec deck machine with your back against the pad.

2. Grab the handles and position your arms at shoulder height with a slight bend in your elbows.

3. Keep your feet firmly on the floor and your back straight.

Proper Form

1. While extending your arms, slowly pull the handle back as if you are spreading it apart.

2. Squeeze your shoulder blades together while contracting your upper back.

3. When the handle moves behind your body, pause for a moment, then slowly return to the starting position.

Breathing Technique

Exhale when pulling your arms back and contracting, and inhale when returning to the starting position.

Precautions

1. Do not use excessive weight; choose a weight that allows for smooth movements.

2. If you feel pain in your shoulder joints, stop immediately.

3. To avoid tension in your back and neck, keep your neck long and relaxed.

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