Setup & Positioning (Machine)
"Adjust the seat so the handles are at shoulder height when you sit. Face the machine, grasp the handles or pads with a neutral grip, and keep a slight bend in your elbows. Sit tall, chest against the pad, core braced."
Key point: “Think about pulling with the back of your shoulders, not your arms.”
Band/Dumbbell Alternative:
- Bands: Anchor a band at chest height, pull ends apart in a reverse fly motion.
- Dumbbells: Perform bent-over reverse flys with light weights, keeping torso parallel to floor.
Execution (Machine Version)
"From the starting position, open your arms in a wide arc, pulling handles backward until your arms are roughly in line with your torso. Pause briefly, squeezing your rear delts and shoulder blades together, then slowly return to the starting position under control."
Progressed Variations:
- Single-Arm Reverse Pec Deck: Focus on one side at a time for balance.
- Pause at End Range: Hold contraction 2–3 seconds to increase time under tension.
- Higher Reps with Light Weight: For muscular endurance and shoulder health.
Body Alignment Cues
- Head/Neck: Neutral, gaze forward.
- Shoulders: Stay down and away from ears.
- Core: Braced to avoid arching off pad.
- Elbows: Maintain a soft bend, not locked.
- Movement: Wide arc—don’t let arms drift downward into a row.
Where You Should Feel It
- Rear delts contracting at the back of the shoulders
- Rhomboids and traps assisting with scapular retraction
- Core stabilizing posture
Where You Shouldn’t Feel It
- Lower back strain (usually from leaning or arching)
- Traps taking over (if shoulders shrug upward)
- Elbow joint stress from locking out arms
Breathing
"Inhale as you return to the start position, exhale as you pull arms back and squeeze your rear delts."
Common Mistakes to Avoid
- Using too much weight and jerking through the motion.
- Turning the move into a row—keep elbows out, not tucked in.
- Shrugging shoulders, over-recruiting traps.
- Cutting the range of motion short—open fully.
