Library / Rear Deltoid
Reverse Pec Deck Rear Delt Fly
Machine · Isolation · Isolation
Rear Deltoid Upper BackRhomboids Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid
- Secondary muscles
- Upper Back, Rhomboids
- Equipment
- Machine
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step 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.
Joint & safety considerations
No specific joint contraindications are flagged for Reverse Pec Deck Rear Delt Fly. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Standing Rear Delt Row with Rope | Cable swap | Cable |
| Cable Standing Supinated Face Pull with Rope | Cable swap | Cable |
| Chest-Supported Rear Delt Dumbbell Fly | Dumbbell swap | Dumbbell |
| Dumbbell Prone Rear Delt Swing | Dumbbell swap | Dumbbell |
| Dumbbell Rear Lateral Raise | Dumbbell swap | Dumbbell |
| Resistance Band Pull-Apart | Bands swap | Bands |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.