Exercise library · Shoulders
Rear Delt Machine.
Isolation exercise targeting the posterior deltoids for shoulder width and balance.
Also known as: Reverse Pec Deck, Machine Reverse Fly, Rear Delt Fly Machine
IntermediateMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Adjust the machine seat height so your shoulders align with the pivot point.
- Step 02
Grasp the handles with an overhand grip, arms extended forward.
- Step 03
Keep a slight bend in your elbows and maintain a stable torso.
- Step 04
Pull the handles out and back, squeezing your shoulder blades together.
- Step 05
Focus on contracting your rear deltoids.
- Step 06
Slowly return the handles to the starting position.
What separates good from great
Pro cues.
Avoid using momentum; focus on a controlled squeeze.
Keep your chest pressed against the pad for stability.
Use a lighter weight to ensure proper muscle activation.
Common questions
Questions, answered.
- What is the Rear Delt Machine?
- Isolation exercise targeting the posterior deltoids for shoulder width and balance.
- What muscles does the Rear Delt Machine work?
- The Rear Delt Machine primarily works your rear delts. It also recruits your mid traps and rhomboids as secondary movers.
- What equipment do I need for the Rear Delt Machine?
- You need a machine to perform the Rear Delt Machine.
- How many sets and reps should I do for the Rear Delt Machine?
- A typical prescription for the Rear Delt Machine is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Rear Delt Machine good for beginners?
- The Rear Delt Machine is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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