Shoulders · Beginner

Reverse Pec Deck

Rear Delts · also Upper Back

Equipment: Pec Deck

How to do it

• Sit facing the pad with the handles at shoulder height
• Rest your chest on the pad and grip the handles, arms long
• Keep your shoulders down and away from your ears
• Sweep your arms out wide, leading with your knuckles
• Return slowly until your hands meet in front of you

Common mistake

✕ BENDING ELBOWS INTO A ROW → ✓ ARMS LONG, SWEEP WIDE

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, acefitness.org.