For rear-delt growth
For rear-delt growth, reverse pec deck rates higher on our research criteria: easier to progress.
Both are good choices that train the rear delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Rear Delt Fly. Cables keep the rear delts loaded across the whole arc, with little else able to take over.
Reverse Pec Deck. The most direct rear delt loading in most gyms.
For rear-delt growth, reverse pec deck rates higher on our research criteria: easier to progress. Both are good choices that train the rear delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Cable rear delt fly needs a cable station, so for most people it’s a gym exercise. Reverse pec deck needs a machine, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.