For rear-delt growth

Rear Delt Row vs Reverse Pec Deck

For rear-delt growth, reverse pec deck rates well ahead on our research criteria: more of the work on the rear delts, 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.

Research score

Target tension

Strong

Excellent

Loaded stretch

Good

Progression

Strong

Excellent

Low cost

Excellent

See the full shoulders ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose rear delt row

You train at home
You want to train more muscles at once

Good reasons to choose reverse pec deck

You want the rear delts to do the work, not other muscles
You want to keep adding weight in small steps
You want to train the rear delts on their own

Rear Delt Row

Reverse Pec Deck

You need

Dumbbells, bench

Machine

Skill

Easy to learn

Type

Compound

Isolation

Why they rank where they do

Rear Delt Row. Rowing with the elbows flared targets the rear delts, though the upper back shares the work.

Reverse Pec Deck. The most direct rear delt loading in most gyms.

Questions

Which is better for rear-delt growth, rear delt row or reverse pec deck?

For rear-delt growth, reverse pec deck rates well ahead on our research criteria: more of the work on the rear delts, 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.

Is rear delt row or reverse pec deck easier to learn?

About the same: both are easy to learn.

Can you do rear delt row or reverse pec deck at home?

Rear delt row needs dumbbells and a bench, so a home gym covers it. Reverse pec deck needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, rear delt row or reverse pec deck?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Rear Delt Row Reverse Pec Deck All shoulders exercises

Rear Delt Row vs Reverse Pec Deck

For rear-delt growth, reverse pec deck rates well ahead on our research criteria: more of the work on the rear delts, 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.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose rear delt row

You train at home
You want to train more muscles at once

Good reasons to choose reverse pec deck

You want the rear delts to do the work, not other muscles
You want to keep adding weight in small steps
You want to train the rear delts on their own

Rear Delt Row

Reverse Pec Deck

You need

Dumbbells, bench

Machine

Skill

Easy to learn

Type

Compound

Isolation

Why they rank where they do

Rear Delt Row. Rowing with the elbows flared targets the rear delts, though the upper back shares the work.

Reverse Pec Deck. The most direct rear delt loading in most gyms.

Questions

Which is better for rear-delt growth, rear delt row or reverse pec deck?

Is rear delt row or reverse pec deck easier to learn?

About the same: both are easy to learn.

Can you do rear delt row or reverse pec deck at home?

Rear delt row needs dumbbells and a bench, so a home gym covers it. Reverse pec deck needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, rear delt row or reverse pec deck?

About the same: both rate Excellent for joint and recovery cost in our research rubric.