Reverse Pec Deck Machine (Pronated Grip)
Shoulders • Gym • Beginner
- Muscle Group: Shoulders
- Training Type: Isolation
- Equipment: Pec Deck Machine
- Difficulty: Beginner
Exercise Overview
The reverse pec deck machine (pronated grip) is an isolation exercise that targets the rear deltoids and upper back. Using a pronated grip places emphasis on shoulder horizontal abduction, helping improve rear delt strength, shoulder balance, and overall posture while minimizing momentum.
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 with palms facing downward.
2. Starting Position
Keep your chest pressed into the pad, core engaged, and arms extended forward with a slight bend in the elbows.
3. Execution
Pull the handles outward and backward in a wide arc until your arms are in line with your shoulders. Squeeze the rear delts at the end of the movement.
4. Return
Slowly bring the handles back to the starting position under control, maintaining tension throughout.