What is a reverse pec deck?

What is a reverse pec deck?

The reverse pec deck machine is used to target the muscles of the upper back to increase their size and strength. The rear delts, rhomboids, and trapezius muscles all work together in this movement to pull the arms and shoulder blades back in line (or slightly behind) the body.

Is reverse pec deck effective?

You might even experience tightness and stiffness in your neck as a result. Two exercises commonly used to train this area are the bent-over rear lateral raise and the reverse pec deck. Both are effective at isolating the rear deltoids, but appeal to different training focuses.

Where does reverse pec deck work?

The reverse peck deck is needed for full development and definition of the rhomboid, mid trapezius and posterior deltoid. This exercise and others that have the same movement pattern are the only ones that effectively target these muscles.

What can I use instead of a pec deck?

The closest movement to the pec deck that you can mimic using dumbbells is the fly. You lie face-up on a flat weight bench holding a dumbbell in each hand. You position these dumbbells over your chest with your arms bent at 90 degrees, similar to the pec deck.

What can I use instead of rear delt fly machine?

Rear Delt Fly Machine Alternatives

• Standing Rope Face Pull. Set the pulley at face level and hold onto the end of the rope with your thumbs down.
• Dumbbell Rear Delt Fly. Assume a standing position with your feet shoulder width apart.
• Bent-Over Face Pull.

What do dumbbell shrugs work?

Trapezius: The primary muscle group activated during dumbbell shrugs are your upper traps. The dumbbell shrug is one of the best exercises for toning your upper back muscles, building big traps, and improving your posture.

Are rear delts back or shoulders?

The posterior, or rear, delts are important shoulder muscles used in many pulling movements, and they’re important shoulder stabilizers as well.

What can I do instead of reverse fly?

Here are 21 reverse fly alternatives to make your that your rear delts don’t let your down.

• Lying Supine Cable Crossovers.
• Bent Over One Arm Cable Rear Delt Raise.
• Reverse Butterfly.
• Lying One Arm Side Delt Raise.
• Band Rear Delt Fly. An error occurred.
• Horizontal Pull Apart.
• Band High Low Pull Apart.
• Single Arm Band Pull Apart.

Are reverse flys necessary?

Reverse flys strengthen the muscles in the posterior shoulder and the upper back. When these muscles are strong, it reduces the risk of developing neck and upper back pain, one of the most common problems associated with forward head posture.

Can you do pec deck with dumbbells?

You can use most pec decks in either of two ways: with your arms straight, the padded handles tucked in the crook of each elbow; or with your elbows bent at a 90-degree angle, forearms resting vertically on the handle pads. This dumbbell exercise mimics the first variation.

What muscles does rear delt fly work?

What Is the Rear Delt Fly? The rear delt fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight training exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.