Pec Deck Rear Delt Fly Guide: Form and Benefits
Master the pec deck rear delt fly with our expert guide to shoulder isolation, proper machine setup, and common mistakes for better posture.
How to Perform
- Adjust the seat height so the handles are aligned with your shoulder joints while seated.
- Face the machine and sit with your chest firmly against the vertical pad and your feet flat on the floor.
- Grasp the handles with a neutral or overhand grip, maintaining a slight bend in your elbows without locking them.
- Exhale as you pull the handles back in a wide arc until your arms are in line with your torso.
- Squeeze your shoulder blades together at the peak of the movement for one second.
- Inhale as you slowly return the handles to the starting position, maintaining tension on the muscles.
- Stop the weight stack just before it touches down to ensure constant resistance throughout the set.
Common Mistakes
- Using momentum or swinging the torso to move the weight.
- Shrugging the shoulders toward the ears during the fly.
- Bending the elbows excessively and turning the move into a row.
- Overextending the arms past the plane of the back.
Muscles Worked
Primary movers
- Rear Deltoid
Stabilizers
- Trapezius
- Rhomboids
- Infraspinatus
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Rear Deltoid · Strength