Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Reverse Pec Deck

Also called Reverse fly machine

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also upper back & lats, traps

You need

Pec deck / rear delt fly

How to do itPictures · 3 steps
Seen from behind
1Start
Seen from behind
2Squeeze
Main musclesAlso working
  1. 1Chest against the pad, handles at shoulder height
  2. 2Sweep the arms back in a wide arc
  3. 3Don’t squeeze the shoulder blades together

Most common mistake

Pinching the shoulder blades, which shifts work to the upper back.

Watch a demo

Good for

  • Ranked #3 for shoulders
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Cable Rear Delt Flyvs Rear Delt Row
S
For shoulders
#3 of 27
See the full list →
Research
88
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 88
Target tensionExcellent
Loaded stretchGood
ProgressionExcellent
Low costExcellent

The most direct rear delt loading in most gyms.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • ALean-Away Lateral RaiseDumbbell
  • ACable Rear Delt FlyCable
  • SMachine Lateral RaiseMachine

Takes

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280