FlexReverse Pec Deck Flyes
Muscles worked
- Posterior Deltoid
- Rhomboid Major
- Trapezius Middle Fibers
- Infraspinatus
- Teres Minor
- CategoryPull
- Default target3 sets × 12–15 reps
- EquipmentMachines
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Set the handles to the rear position and adjust the seat so they are at shoulder height. Sit facing the pad with your chest against it and take the handles with your arms nearly straight in front of you.
Movement
Sweep your arms out and back in a wide arc until they are in line with your body, squeezing your rear delts. Return slowly until your hands are in front of you again.
Form Tip
Think about your hands moving out to the sides rather than your shoulder blades pinching back. That keeps the work in the rear delts.
Increase Difficulty
Pause for 2 seconds with your arms in line with your body.
Decrease Difficulty
Use a lighter stack, or switch to Rear Delt Flyes.