Fewer exercises specifically target the posterior deltoids compared to the anterior and lateral delts.
The reverse pec deck is an excellent exercise for targeting key muscles in your back, including the upper traps, rhomboids, and posterior delts — areas often overlooked by traditional pushing exercises that focus on the anterior and lateral delts. However, not every gym is equipped with a reverse pec deck machine.
If you’re in a gym without this machine or prefer a more functional approach, there are effective alternatives to consider. Incorporating a variety of exercises into your routine not only diversifies your training but also promotes balanced muscle development. In fact, research shows that intelligently varying your workouts can lead to greater muscle growth and strength gains (1).
Keep reading to discover three powerful alternatives to the reverse pec deck that can help you build a stronger, more well-rounded back.
Overview — The Reverse Pec Deck
The reverse pec deck is an upper body exercise that primarily works your rear delts. It also targets your traps and rhomboids. The rear delt is one of the three shoulder heads, which can be challenging to target with most exercise routines. The reverse pec dec addresses that need by attacking the posterior delt, giving you that 3D shoulder look.
The Reverse Pec Deck — Muscle Worked
Here are some of the muscles that the reverse pec deck works.
Posterior Delts
The posterior delts are the primary movers when performing the reverse pec dec. They are found at the back of the shoulders and help pull the arm down and back, moving the rear delts diagonally during this exercise.
Traps
The traps cover most of your mid-back. During the reverse pec deck, they help pull the shoulder blades together and shrug the shoulders.
Rhomboids
The rhomboids are located between the scapula and help the trapezius muscles bring the shoulder blades together during this exercise.
Reverse Pec Deck Alternatives
The reverse pec deck exercise utilizes a pec dec machine to target your posterior delts and upper back. However, in the absence of that machine, here are some equally effective exercises you can try that work similar muscle groups.
Cable Face Pull
The cable face pull is a cable machine exercise that isolates the posterior delts. It also recruits the biceps, rhomboids, traps, and the core muscles, similar to the reverse pec deck. The advantage that the cables provide during this routine is to keep constant tension on the target muscles throughout the movement. This continuous force is a good factor for muscle growth and strength gains (2). Cable machines are also more popular and available at most gyms.
Cable Face Pull — Technique
- Attach a cable to the machine and adjust the cable machine to chest height.
- Using a neutral grip, grab the rope and take a step backward, place your feet in a shoulder-width stance. This is your starting position.
- Initiate the movement by pulling the rope towards your face until your elbows are behind you. Ensure you squeeze your shoulder blades together and hold for about two to three seconds.
- Slowly return the rope to the starting position, making one rep.
- Perform this exercise for as many repetitions as you desire.
Benefits
- It builds the three heads of your shoulders, giving you that 3D look.
- It also works your upper back muscles and builds them, allowing you to fit heavier weights.
- This exercise improves your posture and form, which prevents injuries.
Bent Over Dumbbell Fly
The bent-over dumbbell fly is an excellent exercise for targeting the shoulders and upper back muscles. It is convenient and is a popular option at commercial gyms. You can use a pair of dumbbells or kettlebells during this exercise.
Bent Over Dumbbell Fly — Technique
- Grab a pair of dumbbells using a neutral grip and stand with your feet shoulder-width apart.
- Hinge at your hips, slightly bend your knees, and bend your torso until it’s at least 30 degrees to the floor. Ensure you maintain a neutral curve in your spine, with your arms hanging at your sides and your elbows slightly bent. This is your starting position.
- Initiate the movement by slowly lifting your arms diagonally towards the ceiling.
- Pause at the top of the position where you’re squeezing those shoulder blades for about two to three seconds.
- Slowly and in a controlled movement, return your arms to the starting position, completing one rep.
- Repeat this movement for as many reps as possible.
Benefits
- Works the upper back muscles, primarily targeting the rear delts.
- Improves your upper body posture and balance.
- Strengthens the shoulders, helping to prevent shoulder injuries.
YTW
YTWs are bodyweight exercises that primarily target the upper back and shoulders, similar to the reverse pec deck. This exercise is convenient to perform anywhere as long as you have enough floor space. When performing this exercise, you will alternate between three positions, each targeting the posterior delts, mid-traps, and rhomboids.
YTW — Technique
- Lie in a prone position and extend your arms in a Y-position with your thumbs pointing up.
- Retract your shoulder blades as you raise your arms two or three inches from the floor.
- Slowly lower your body and repeat for as many reps as you desire.
- Next, in the prone position, bring your arm out and form a T-shape with your palms facing down towards the ground.
- Raise your arms again two or three inches from the floor and squeeze your shoulder blades together for about two to three seconds.
- Slowly lower your body and repeat for as many reps as you desire.
- Finally, position your arms in a W-shape and lower your shoulder blades.
- Raise your arms again two or three inches from the floor and squeeze your shoulder blades together for about two to three seconds.
- Slowly lower your body and repeat for as many reps as you desire.
Benefits
- This is easy to execute anywhere and requires no equipment.
- It works the posterior delts and the upper back muscles.
Wrapping Up
The reverse pec deck is an excellent routine for training the rear delts. However, it shouldn’t be the only option in your arsenal. You can try any of the machine, free-weight, or bodyweight options above. Additionally, the following exercises also target the upper back and posterior delts. They can also effectively replace the reverse pec deck in your workout.
- Cross Cable Rear Delt Fly
- Incline Single-Arm Dumbbell Raise
- Inverted Row
- Resistance Band Pull Apart
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References
- Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of strength and conditioning research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258
- García-López, D., Herrero, A. J., González-Calvo, G., Rhea, M. R., & Marín, P. J. (2010). Influence of “in series” elastic resistance on muscular performance during a biceps-curl set on the cable machine. Journal of strength and conditioning research, 24(9), 2449–2455. https://doi.org/10.1519/JSC.0b013e3181e3482f
