How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the reverse pec deck in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Reverse Pec Deck: how to do it and muscles worked

The reverse pec deck mainly works your rear delts. You need a gym machine.

Muscles worked

Main

Rear delts

How to do the reverse pec deck

1
Sit facing the pad of the machine with your chest against it and adjust the handles so your arms are straight in front of you at shoulder height. Grip the handles with palms facing in.
2
Pull the handles back and out in a wide arc until your arms are in line with your shoulders. Squeeze your shoulder blades together at the end.
3
Return slowly to the start without letting the weights touch the stack. Breathe out as you pull and in as you return.

Form tip: Keep your chest on the pad and your shoulders down; do not use momentum, and keep your elbows slightly bent.

Common questions

Which muscles does the reverse pec deck work?: The reverse pec deck mainly works your rear delts.
What equipment do I need for the reverse pec deck?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the reverse pec deck in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More rear delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.