Reverse Pec Deck Machine (Hammer Grip)
Shoulders • Gym • Beginner
- Muscle Group: Shoulders
- Training Type: Isolation
- Equipment: Pec Deck Machine
- Difficulty: Beginner
Exercise Overview
The reverse pec deck machine (hammer grip) is an isolation exercise that targets the rear deltoids using a neutral hand position. The hammer grip reduces shoulder strain and allows for smoother movement, making it ideal for improving rear delt strength, shoulder balance, and posture.
How To Do It
1. Setup
Adjust the seat so the handles align with shoulder height. Sit facing the machine with your chest against the pad and grip the handles using a neutral (hammer) grip.
2. Starting Position
Keep your chest supported, core engaged, and arms extended forward with a slight bend in the elbows.
3. Execution
Pull the handles outward and backward in a controlled arc until your arms are aligned with your shoulders. Focus on squeezing the rear delts at the end of the movement.
4. Return
Slowly bring the handles back to the starting position under control, maintaining constant tension on the muscles.