Reverse Pec Deck

Reverse Pec Deck

Since the rear delt muscle is the weakest of the three heads, therefore target it first by doing the reverse pec deck workout. Sit facing a pec deck machine, keeping your upper torso as straight as possible. Some bodybuilders grab the handles and slightly bend their arms at the elbow; lock your arms out as straight as possible.

In a controlled movement, extend your arms out past your sides as far as possible during the reverse pec deck exercise. With delt muscle movements, don't squeeze or hold the peak contraction, but slowly resist as you lower the weight.

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