TIERS
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TIERS

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

Machines

Pec deck / rear delt fly setup →
How to do itPicture · 3 steps
  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
S
For shoulders
#3 of 27
See the full list →
Research
88
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 88
Target tension · 35%5/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%5/5

The most direct rear delt loading in most gyms.

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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