Pec Deck Rear Delt vs Arnold Press
Which one fits your Shoulder workout plan?
Contents
Arnold Press works multiple joints at once, Pec Deck Rear Delt isolates — difficulty 2 of 5 vs 1. See which fits your Shoulder day.
Compare the benefits of Pec Deck Rear Delt and Arnold Press and pick the one that fits your Shoulder workout.
Pec Deck Rear Delt vs Arnold Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Rear Delt more often — 20,221 sessions compared to 2,745 for Arnold Press.
What most people do isn't always what fits you. Pec Deck Rear Delt and Arnold Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pec Deck Rear Delt and Arnold Press Differ
| What differs | Pec Deck Rear Delt | Arnold Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 20,221 sessions | 2,745 sessions |
How to Do Pec Deck Rear Delt
Pec Deck Rear Delt Muscles Worked: Shoulder
Form
- 1. Pull the equipment while keeping your arms straight.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your shoulder blades, the trapezius muscles will be used instead of the rear shoulders, so please be careful.
For a full Pec Deck Rear Delt guide with alternatives and benefits, see the Pec Deck Rear Delt exercise guide.
How to Do Arnold Press
Arnold Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Pec Deck Rear Delt or Arnold Press?
Planfit users log Pec Deck Rear Delt more often — 20,221 sessions against 2,745 for Arnold Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pec Deck Rear Delt and Arnold Press work the same muscles?
Not quite. Pec Deck Rear Delt loads rear delts and traps, and Arnold Press loads front delts, side delts, and triceps.
What equipment do Pec Deck Rear Delt and Arnold Press need?
Pec Deck Rear Delt needs a machine, and Arnold Press needs a dumbbell.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Arnold Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
