2.2M
FIReverse pec dec fly correct form✅
This video show the common and basic mistakes and also give you the right form and posture
#reversepecdeck #viral
@fitsky1
#Pec Deck Reverse Fly
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DERear Delt Fly Machine Mistake 🚫
A common mistake on the rear delt fly (pec deck) is squeezing your shoulder blades together. This shifts the work to your traps (unless that’s your goal) and takes tension away from the rear delts, limiting how many quality reps you can get.
Instead, keep your shoulder blades slightly spread apart throughout the movement. They’ll still move a bit—that’s normal—but avoid actively pinching them together. This keeps constant tension where you want it: the rear delts.
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@deltabolic
812.1K
ALReverse fly
The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder).
Here are some tips to performing the exercise:
Hand position
- set-up at or slightly above shoulder height. Not too high, not too low (determined by the position of the seat and body).
- starting slightly high and ending subtly low can help reduce upper trap activation.
- throwing your hands back as far as possible (indicated by the red line top left) can cause the rhomboids and traps takes over the movement.
- stabilize the shoulder blades. Don’t go too far back. Allow some movement but nothing drastic. This will dictate your range of motion (top right).
- control the movement on the way back and in. Don’t just throw your hands and arms back; move with intent.
Grip
- both neutral or pronated / internally rotated / palms down (as demonstrated) work well.
- tight grip, think about driving your hands out (not back) with outside of your hand. Creating a wide, half circle.
Body position
- hips back and lean forward into the pad. This can help with your line of pull (reducing that upper trap activation) and will provide more stability (mechanical efficiency).
Keep elbows fixed.
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#shoulder #shoulderworkout #shoulders #exercise #bodybuilding #workout #fitnesstips #fittips #exercisetips #personaltrainer
@alex_lueth
1.6M
PAIf you’re trying to train your rear delts with the reverse pec deck fly, here are three things you should do to help bias your rear delts:
1. I recommend taking the pronated grip handle versus a neutral grip one due to better force transfer.
2. Hunch your back so that you protract your scapula so it’s easier for you to avoid retracting them later on the concentric. This is how you minimize mid-back involvement.
3. For extra stability you can try resting your chest on the pad
@pathradecha
16.7K
ERReverse pec dec/fly do’s & don’ts
#erickohthetrainer #helpfultrainer #fitness #gym #workout #training #gymtips #exercisetips
@erickohthetrainer
0
ANReverse pec-deck fly. #backfly #back #backworkout #pecdeck #reverse #workoutlove #workoutmotivation #workoutinspiration #workout #workoutfit #workoutoftheday #reversefly #flyingmachine #trainingtime #trainingmotivation #trainingroutines #trainingday #training #armtraining #lifequality #andersoneliasarts #vidasaudavel #backday #atividadefisica #backdayworkout #selfit #selfitacademias #selfitjurandirpires #recifefitness #tream_trainstream
@anderson.elias.nascimento
19.5K
DAReverse pec fly for rear delts.
Chest, workout tips, fat loss, muscles, legs, biceps, triceps, diet, muscle gain, diet plan
#bíceps #tricep #longhead #armsworkout #musclegains #musclegaintips #workouttips #dietplans
@davinkhanna
12.7K
GYHow to do a Reverse fly⤵️✅
The reverse fly / pec dec machine is a great exercise to target the posterior deltoid (back of the shoulder).
Here are some tips to performing the exercise:
Hand position
set-up at or slightly above shoulder height. Not too high, not too low (determined by the position of the seat and body).
starting slightly high and ending subtly low can help reduce upper trap activation.
throwing your hands back as far as possible (indicated by the red line top left) can cause the rhomboids and traps takes over the movement.
-stabilize the shoulder blades. Don't go too far back.
Allow some movement but nothing drastic. This will dictate your range of motion (top right).
control the movement on the way back and in. Don't just throw your hands and arms back; move with intent.
Grip
- both neutral or pronated / internally rotated / palms down (as demonstrated) work well. -
- tight grip, think about driving your hands out (not back) with outside of your hand. Creating a wide, half circle.
Body position
- hips back and lean forward into the pad. This can help with your line of pull (reducing that upper
#reversefly #backworkout #backday #biceps #triceps #shoulders #fullbody #shredded #aesthetic #gymrat #fitness #workoutroutine #workoutmotivation #fypage
@gymrats.pro
8.6K
GYExercise Name: Rear Delt Fly / Reverse Pec Deck
• Target Muscle: Rear deltoids (back of the shoulders) with upper traps as secondary.
• How to Perform:
1. Sit on the pec deck machine facing the pad, or bend forward with dumbbells.
2. Hold the handles with a slight bend in your elbows.
3. Pull your arms outward and backward until they reach shoulder level.
4. Slowly return to the starting position under full control.
• Grip Types:
• Neutral Grip (palms facing each other): most common and joint-friendly.
• Overhand Grip (palms facing down): adds extra rear-delt emphasis.
• Reps: 10–15 with a weight you can control.Focus on pulling your shoulder blades back rather than just moving your arms, and keep your back stable to avoid engaging the lower-back muscles
@gym.demic
432.5K
PAIf you’re struggling to feel your rear delts when you do reverse pec deck flys, you’re likely involving your traps through scapular retraction.
I personally find incorporating a more lengthened focused rear delt variation (like the single arm sideways facing version) is helpful since bulk of the resistance is when your arms are in front of your body. That way, if you simply think about driving your arms out to the side, I find it easier to minimize that scapular retraction.
#fitness #gym
@pathradecha
6.9K
COImprove your reverse pec deck fly.
👉Sit with a slight bend forward. Keep your chest up
👉Keep a soft bend in your elbows
Your arms should stay in the same angle throughout the movement.
👉Move your arms out to the side in a wide arc.
Focus on pulling from your rear delts, not your hands.
👉Avoid swinging or jerking the weight.
Control both lifting and lowering.
👉Bring the weight back slowly.
Keep tension — don’t just drop it.
👉Do it this way and grow your rear delts💪🏻
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#fyp #fypppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppp #gym #motivation
@coach_prashant012
4.1K
KMHow to smash your peck dec fly 🏋️
Many people have the incorrrect set up of the machine and execute it poorly leaving so much gains on the table!
In the video, I walk you through proper technique for performing pec deck flies, focusing on safe shoulder positioning, maintaining tension, and executing the movement with controlled concentric and eccentric phases to maximize muscle gains and prevent injury.
If you want me to review your execution of a pec deck fly, drop me a DM 🤝
@km_fitness12
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