Building Bigger Rear Delts
The reverse pec deck is one of the most popular exercises for isolating the rear deltoids. But what happens when your gym doesn’t have the machine, someone is using it, or you simply want more variety in your shoulder workouts?
Fortunately, there are plenty of effective reverse pec deck alternatives that can train the posterior deltoids and surrounding upper-back musculature without requiring a dedicated machine.
Research supports the reverse pec deck itself as an effective rear-delt exercise. One electromyography (EMG) study comparing the reverse pec deck, seated row, and inclined lat pulldown found significantly greater posterior-deltoid activation during the reverse pec deck than the other two movements.
That doesn’t mean it’s irreplaceable.
Dumbbells, cables, resistance bands, and several rowing variations can all be incorporated into a program designed to build stronger, more muscular rear delts.
Out team at Generation Iron has put together some of the best reverse pec deck alternatives and how to use them.
What Muscles Does the Reverse Pec Deck Work?
The reverse pec deck is essentially a machine-based horizontal shoulder abduction exercise.
Unlike the traditional pec deck, where you bring your arms toward the center of your body to emphasize the chest, the reverse variation involves pulling your arms apart against resistance.
The primary target is the posterior deltoid, commonly called the rear delt.
Other muscles involved can include the:
- Middle deltoids
- Rhomboids
- Middle and lower trapezius
- Infraspinatus
- Teres minor
- Other muscles of the upper back and shoulder complex
The degree to which each muscle contributes depends on technique, grip, arm position, resistance, and the specific exercise being performed.
Interestingly, research has also found that hand position can influence muscle recruitment on a reverse fly machine. One study reported significantly greater posterior-deltoid and infraspinatus activity when subjects used a neutral hand position compared with a pronated grip.
1. Bent-Over Dumbbell Reverse Fly
The bent-over dumbbell reverse fly is probably the most straightforward replacement for a reverse pec deck.
Instead of using a machine to provide resistance, gravity and dumbbells create the load.
How to Do It
- Hold a dumbbell in each hand.
- Push your hips backward and lean your torso forward.
- Maintain a stable spine and slightly bend your elbows.
- Allow the dumbbells to hang beneath you.
- Raise your arms outward until they are approximately in line with your torso.
- Squeeze your rear delts before slowly lowering the weights.
Avoid turning the exercise into a heavy upper-back movement by excessively retracting the shoulder blades or swinging the dumbbells.
Why It’s a Good Alternative
The movement pattern closely resembles the reverse pec deck but requires significantly less equipment.
It also allows each arm to work independently.
For bodybuilding purposes, moderate loads and controlled repetitions generally make more sense than trying to move extremely heavy dumbbells.
2. Cable Reverse Fly
If your gym has a cable crossover but no reverse pec deck, the cable reverse fly may be one of the best alternatives available.
Cables provide continuous external resistance and allow you to adjust the height and direction of the pull.
How to Do It
Set the cable pulleys around shoulder height.
Grab the left cable with your right hand and the right cable with your left hand. Begin with your arms crossed in front of you.
Keeping a slight bend in your elbows, pull your arms outward until they are roughly in line with your body.
Slowly return to the starting position.
Why It’s a Good Alternative
The cable reverse fly lets you perform nearly the same basic horizontal-abduction pattern as the reverse pec deck while giving you considerably more freedom over your setup.
You can also perform the movement one arm at a time, which can make it easier to focus on the target muscle.
3. Chest-Supported Dumbbell Reverse Fly
One drawback of standing bent-over reverse flies is that maintaining the hinged position requires additional stabilization.
A chest-supported reverse fly removes much of that limitation.
How to Do It
Set an adjustable bench to a low incline and lie chest-down while holding a dumbbell in each hand.
Allow your arms to hang toward the floor.
Raise the dumbbells outward while keeping a slight bend in your elbows, then lower them under control.
Why It’s a Good Alternative
Supporting the torso makes it harder to generate momentum with the lower body.
That can make the exercise particularly useful for hypertrophy-focused workouts where the goal is to keep tension on the rear delts rather than simply moving the heaviest weight possible.
4. Resistance Band Reverse Fly
Training at home? A resistance band is enough to replicate the basic action of the reverse pec deck.
Hold a resistance band in front of you with both arms extended. Pull the band apart by moving your arms outward until the band approaches your chest, then return slowly.
Research comparing elastic resistance bands and dumbbells during reverse flies found that bands produced slightly lower activation of the posterior deltoid but increased activity in some ancillary muscles. The researchers concluded that elastic resistance bands could still be considered a feasible alternative to dumbbells for reverse flies.
That makes band reverse flies a particularly useful option for:
- Home workouts
- Travel workouts
- Warm-ups
- High-repetition finishers
- Lifters without access to machines
5. Face Pull
The face pull is another popular exercise for training the posterior shoulder and upper back.
Attach a rope to a cable pulley positioned around face height.
Grab each end of the rope and step backward to create tension. Pull the rope toward your face while allowing your hands to separate.
Keep the movement controlled and avoid turning it into a full-body pull.
Reverse Pec Deck vs. Face Pull
These exercises aren’t identical.
The reverse pec deck emphasizes horizontal shoulder abduction, while the face pull incorporates additional shoulder and elbow movement.
For bodybuilding, there is no reason you necessarily have to choose one or the other. They can complement each other within the same training program.
6. Rear Delt Cable Fly
A single-arm rear delt cable fly gives you an opportunity to train each side individually. Stand sideways to a cable machine and grab the cable with the arm farther away from the stack.
Bring your arm across your body slightly, then sweep it outward while maintaining a relatively fixed elbow angle.
Return slowly before completing the desired repetitions.
Why It’s Effective
Unilateral training can make it easier to focus on the movement of the shoulder rather than simply squeezing the shoulder blades together.
It also allows you to adjust your body position until you find an angle that feels comfortable and keeps tension where you want it.
7. Wide-Grip Seated Cable Row
Rows are generally thought of as back exercises, but certain variations can place greater emphasis on the posterior deltoids.
For a rear-delt-focused seated cable row:
- Use a wider grip.
- Allow your elbows to travel outward.
- Pull toward the upper torso.
- Avoid keeping your elbows tightly tucked against your sides.
- Control the eccentric portion of every repetition.
A study comparing the seated row, inclined lat pulldown, and reverse pec deck found that the reverse pec deck produced greater posterior-deltoid activation than the seated row. However, the seated row still recruited the deltoids and can be useful when combined with more isolated rear-delt work.
8. Chest-Supported Rear Delt Row
The chest-supported rear delt row sits somewhere between a conventional row and a reverse fly.
Lie chest-down on an incline bench with dumbbells in your hands.
Instead of keeping your elbows close to your torso as you might during a lat-focused row, flare your elbows outward and pull the dumbbells toward your upper torso.
Lower them slowly and repeat.
Because the bench stabilizes your torso, you can focus more heavily on moving through the shoulders without relying on lower-body momentum.
9. Inverted Row
The inverted row is primarily considered a compound upper-back exercise, but it can also strongly recruit the posterior deltoids.
A systematic review examining deltoid activation across common strengthening exercises found high posterior-deltoid activation in pulling exercises, with pull-ups and a suspension-device inverted row ranking highly among the exercises included in the analysis.
To make an inverted row more rear-delt focused, experiment with a wider arm position rather than keeping the elbows tight against the body.
However, remember that this remains a compound movement. The lats, traps, rhomboids, biceps, and other muscles contribute considerably.
10. Rear Delt Dumbbell Row
The rear delt dumbbell row is an easy addition to a shoulder or back workout.
Rather than performing a conventional dumbbell row with your elbow tucked toward your side, allow your elbow to flare outward.
Pull the dumbbell toward your upper torso and lower it under control.
You can perform this movement:
- Bent over
- Chest-supported
- One arm at a time
- With both arms simultaneously
For bodybuilding, the chest-supported version can be particularly useful because it minimizes momentum and reduces the need to stabilize the torso.
Which Reverse Pec Deck Alternative Is Best?
There isn’t one universally superior replacement.
Your best option depends on your equipment and training goals.
For the closest overall substitute: Try cable reverse flies.
For free weights: Use chest-supported dumbbell reverse flies.
For home workouts: Use resistance band reverse flies.
For heavier loading: Try chest-supported rear delt rows.
For unilateral training: Use single-arm cable rear delt flies.
For a compound option: Try wide-grip rows or inverted rows.
This is also consistent with the broader resistance-training literature. The American College of Sports Medicine’s updated 2026 position stand found that resistance training improves muscle size and strength across numerous training approaches, and equipment type did not consistently determine outcomes.
In other words, losing access to the reverse pec deck doesn’t mean losing the ability to build your rear delts.
How to Program Reverse Pec Deck Alternatives
For bodybuilding, the goal isn’t simply to find an exercise that activates the rear delts. You need to progressively train them over time.
A simple rear-delt workout could look like:
Exercise 1: Chest-Supported Rear Delt Row
3 sets x 8–12 reps
Use this as the heavier movement of the workout.
Exercise 2: Cable Reverse Fly
3 sets x 10–15 reps
Focus on controlled repetitions and maintaining tension on the posterior deltoids.
Exercise 3: Face Pull
2–3 sets x 12–20 reps
Finish with controlled higher-repetition work.
The exact number of sets and repetitions should depend on how much rear-delt work you’re already getting from the rest of your training.
Rear delts receive stimulation during many rowing and pulling movements, meaning your total training volume matters more than the number of direct rear-delt exercises alone.
How Much Volume Do You Need to Build Rear Delts?
Training volume is an important factor in hypertrophy.
The American College of Sports Medicine’s 2026 resistance-training position stand synthesized 137 systematic reviews involving more than 30,000 participants. It concluded that resistance training improves muscle hypertrophy and that higher weekly training volumes — approximately 10 or more sets per muscle group per week — can enhance muscle growth.
That doesn’t necessarily mean you need 10 sets of reverse flies.
Compound pulling exercises contribute to your overall training stimulus, and individual recovery capacity varies.
Instead, gradually increase direct rear-delt work based on your current program, experience, performance, and ability to recover.
Tips for Getting More From Your Rear Delt Exercises
Regardless of which reverse pec deck alternative you choose, technique matters.
Don’t Use Too Much Weight
Rear delt isolation exercises aren’t designed to be ego lifts.
Using excessive weight can turn a reverse fly into an awkward row involving considerably more traps, rhomboids, and momentum.
Control the Eccentric
Don’t simply let the weight fall back to the starting position.
Maintain control as you return your arms forward.
Current ACSM evidence indicates that eccentric contractions and eccentric overload can contribute positively to hypertrophy-focused resistance training.
Experiment With Grip
Small changes in grip and shoulder position can alter how an exercise feels.
Research on the reverse fly machine found that a neutral hand position resulted in greater posterior-deltoid and infraspinatus EMG activity than a pronated position.
You shouldn’t necessarily assume the same magnitude of difference applies to every rear-delt exercise, but experimenting with comfortable hand positions can be worthwhile.
Don’t Forget Progressive Overload
If you’re performing the same weight, sets, and repetitions indefinitely, your training stimulus may eventually become insufficient for continued progress.
Progressive overload can involve increasing:
- Weight
- Repetitions
- Sets
- Range of motion
- Exercise difficulty
- Training frequency
ACSM describes progressive overload as increasing the stimulus placed on muscle as the body adapts to training.
Are Reverse Pec Deck Alternatives as Good as the Machine?
They can be. The reverse pec deck has some clear advantages. It stabilizes your body, is easy to set up, and can effectively recruit the posterior deltoids. Research directly comparing several exercises found greater posterior-deltoid activation during the reverse pec deck than during seated rows and inclined lat pulldowns.
But muscle activation isn’t the only factor determining long-term muscle growth.
Training volume, effort, progressive overload, exercise execution, recovery, nutrition, and consistency all contribute.
Current resistance-training evidence also suggests that equipment type itself doesn’t consistently determine training outcomes.
So if you don’t have access to a reverse pec deck, don’t worry. Dumbbells, cables, resistance bands, and rowing variations give you plenty of ways to train your rear delts effectively.
Reverse Pec Deck Alternatives: The Bottom Line
The reverse pec deck is an excellent rear-delt isolation exercise, but it’s far from your only option.
Some of the best reverse pec deck alternatives include:
- Bent-over dumbbell reverse flies
- Cable reverse flies
- Chest-supported dumbbell reverse flies
- Resistance band reverse flies
- Face pulls
- Single-arm cable rear delt flies
- Wide-grip seated rows
- Chest-supported rear delt rows
- Inverted rows
- Rear delt dumbbell rows
If you want the closest replacement, start with the cable or dumbbell reverse fly. If you’re looking to move more weight, incorporate rear-delt-focused rows. And if you’re training at home, resistance bands provide a practical alternative requiring minimal equipment.
Ultimately, building bigger rear delts doesn’t depend on one machine. Choose movements that allow you to comfortably train the target muscles, progressively increase the stimulus, and remain consistent long enough to see results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Botton CE, Wilhelm EN, Ughini CC, Pinto RS, Lima CS. Electromyographical analysis of the deltoid between different strength training exercises. Medicine and Sport Science. Research comparing reverse pec deck, seated row, and inclined lat pulldown exercises found greater posterior-deltoid activation during the reverse pec deck.
Schoenfeld BJ, Sonmez RGT, Kolber MJ, Contreras B, Harris R, Ozen S. Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Journal of Strength and Conditioning Research. 2013;27(1):264–269. Research found greater posterior-deltoid and infraspinatus activity with a neutral versus pronated hand position during a reverse fly machine exercise.
Andersen LL, Andersen CH, Mortensen OS, Poulsen OM, Bjørnlund IBT, Zebis MK. Research comparing elastic resistance and dumbbells during upper-body single-joint exercises found resistance bands to be a feasible alternative to dumbbells for reverse flies.
Activation of the three deltoid muscle portions during common strengthening exercises: A systematic review. The systematic review examined 33 studies evaluating anterior, middle, and posterior deltoid activation during resistance exercises.
Currier BS, D’Souza AC, Fiatarone Singh MA, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026;58(4):851–872. DOI: 10.1249/MSS.0000000000003897.
