9 Best Reverse Pec Deck Alternatives (With Pictures)

The reverse pec deck machine is a great equipment to train your rear delts and upper back muscles (mid and lower traps, and rhomboids). It is used by bodybuilders, powerlifters as well as fitness enthusiasts who intend to acquire a well-developed physique. If you too want to build an aesthetically pleasing and strong physique, you cannot skip training your rear delts and upper back muscles.

But what if your gym doesn’t have the reverse pec deck machine or you simply prefer to train at home with some free weights and resistance bands? Would you still be able to hit your rear delts and upper back adequately? Certainly, you would.

In this post, we will be throwing light on some of the exercises that serve as the best reverse pec deck alternative. They not only get the work done with limited equipment but also effectively stimulate the rear delts and upper back muscles. So get ready as we take you through a tour of not 1, not 2 but 9 exercises that are the best alternatives of the reverse pec deck. Let’s get started.

9 Reverse Pec Deck Alternatives

The development of your rear delts and upper back muscles can enhance the overall size of your physique. The former contributes towards making your shoulders look three-dimensional whereas the latter provides your upper body with size and thickness.

Any movement that is done in a bent-over position targets them to some extent. But to make sure they are trained specifically, you can incorporate the following movements into your training program. They will mimic the movement pattern of the reverse pec deck fly and contribute towards the gains in your rear delt and upper back area.

Bent-Over Reverse Fly

This exercise acquires the top position in our list owing to its simplistic setup. All that you need to perform this exercise is just a pair of dumbbells. This exercise serves as a great alternative to the reverse pec deck fly. Just ensure to use light or moderate weights while performing this movement. This will allow you to minimize momentum thereby completely stimulating your target muscles.

Why is it important?

If you don’t have access to a reverse pec deck machine but have a pair of dumbbells with you, you can effectively target your rear delts and upper back muscles with this exercise.

Instructions

• Start by inclining your torso towards the floor by hinging at your hips and having a soft bend in the knees holding dumbbells in your hand.
• Your hands must be hanging down with your palms facing each other. Make sure to have a slight bend in your elbows as well.
• Now raise your hands out to the sides squeezing your shoulder blades together.
• Once your hands are parallel to the floor, pause for a second.
• Then slowly lower your arms back to the starting position.

You can perform this movement for 3-4 sets of 12-15 reps. Choose a weight that allows you to perform the movement without any cheating.

Face Pulls

If you want to build 3-D delts and a strong upper back, face pulls must be a staple exercise of your training program. It targets the same muscle groups as the reverse pec deck.

Why is it important?

Face pulls are a great exercise for the development of your rear delts and upper back. It contributes towards enhancing your overall shoulder strength as well as scapular stability. If you want to improve your posture, face pulls will perfectly cater to those aspects as well. Just make sure to establish the mind-muscle connection while performing them.

Instructions

• Start by setting up the rope cable attachment just above your head.
• Hold the handles in either an underhand or overhand grip.
• Now take a few steps back from the pulley until your hands are fully extended.
• Pull the rope handles towards your face and squeeze your shoulder blades together.
• You can hold this position for a second and then get back to the starting position.
• Repeat this movement for 12-15 reps.

Horizontal Band Pull Aparts

Horizontal band pull apart is a perfect substitute for reverse pec deck flyes. To perform it you just need a resistance band.

Why is it important?

This exercise hits all three heads of the deltoids by subjecting them to their full range of motion. It also works on improving the overall mobility of your shoulder joint and rotator cuff.

Instructions

• Grab a resistance band keeping your hands shoulder-width apart.
• Now squeezing your shoulder blades together, pull the band apart till your hands are fully extended.
• Slowly get back to the starting position.
• Repeat for the desired number of reps.

YTWs

If you are traveling and don’t have access to either free weights or resistance bands, YTWs can be a great addition to your bodyweight workout routine. To perform it, you need no equipment at all.

Why is it important?

YTWs target the same muscle groups as the pec deck reverse fly. Apart from strengthening your rear delts, this exercise also contributes towards activating your lower traps. It is a great exercise to improve your overall posture as well.

Instructions

• Lie down on the floor with your forehead resting on the floor.
• Now raise your arms overhead until your body forms a ‘Y’ shape. Your thumbs must be pointing towards the ceiling.
• Then lift your arms off the floor by squeezing the shoulder blades together and keeping them depressed.
• Slowly get back to the starting position and repeat the movement for 5-10 reps.
• Now move your arms towards your sides until your body forms a ‘T’ shape. Your palms must be facing the ground.
• Keeping your traps relaxed, lift your arms off the floor squeezing your shoulder blades together.
• Lower your hands down back to the starting position and repeat for 5-10 reps.
• Now bend your elbows keeping your palms facing the ground and pull them into the sides of your body mimicking the concentric phase of a pull-up. Your body will form a ‘W’ shape.
• Lift your hands and elbows off the floor. Just make sure to not roll your shoulders forward.
• Get back to the starting position and repeat for 5-10 reps.

Rear Delt Rows

You can substitute machine reverse fly with rear delt rows. To perform them, you just need a pair of dumbbells.

Why is it important?

The best thing about rear delt rows is that it allows you to use more weight than you would typically use on a reverse pec deck machine. Even though this exercise doesn’t target your rear delts in an isolated manner, it is a great movement to work on your overall upper back musculature.

Instructions

• Holding dumbbells in hand, bend your upper body towards the floor hinging at your hips with a slight bend in your knees.
• Your hands must be hanging down with your thumbs facing each other.
• Pull the shoulder blades together and row your arms back until they are in line with your body or slightly behind.
• Your elbows must form an angle of around 80 degrees with your body.
• Now pause at the top contracting your rear delts and upper back muscles.
• Get back to the starting position.
• Repeat for the desired number of reps.

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Seated Bent-Over Fly on an Incline Bench

This exercise is a variation of the bent-over reverse fly. The only difference is that it is performed on an incline bench.

Why is it important?

This exercise eliminates the element of momentum while performing the bent-over flys. If you want to give your rear delts and upper back muscles a three-dimensional appearance, this exercise will serve you in your best interests.

Instructions

• Initiate by lying on an incline bench set up at a 45-60 degree incline.
• Your hands must be hanging down with your palms facing each other. You must also maintain a slight bend in your elbows.
• Now lift your arms squeezing your shoulder blades together until your arms are parallel to the floor. You must keep your chest pressed against the bench all the time.
• Lower the weights slowly and get back to the starting position.
• Perform 12-15 reps.

Standing Cable Reverse Fly

If you are looking out for the perfect machine rear delt fly alternative, the standing cable reverse fly will serve you pretty well.

Why is it important?

Standing cable reverse fly is a great movement to target your rear delts. It allows you to maintain constant tension on your rear deltoids. Just make sure to use lighter weights while performing this exercise to establish a better mind-muscle connection.

Instructions

• Initiate the movement by positioning the cables at your chest height or slightly above it.
• Now hold the right handle with your left arm and the left handle with your right arm and step back until you feel a tension in your rear delt and upper back region.
• Keeping your elbows slightly bent, pull the cables laterally. You don’t have to squeeze your shoulder blades together while performing this movement.
• Then, lower the handles slowly and in a controlled manner back to the starting position.
• Repeat for the desired number of reps.

Bent-Over Cable Laterals

Bent-over cable laterals is an exercise that was popularized by old-school bodybuilders. They were known for having perfectly developed rear delts and they credited this exercise for achieving perfect shoulder development. If you are looking out for a replacement for reverse pec deck flyes, this can be your go-to exercise.

Why is it important?

This exercise uses cables and provides you with a longer range of motion. It subjects your rear delts to continuous resistance throughout the movement.

Instructions

• Start by using two floor-level pulleys, taking a handle in each hand forming a crossed position in front of your body.
• Bend forward by hinging your hips and until your torso is almost parallel to the floor.
• Keeping your back straight and with a slight bend in your knees, pull your arms until they are fully extended on either side.
• Pause for a second and lower your arms to get back to the starting position.
• Repeat this movement for the desired number of reps.

Band Rear Delt Fly

This exercise is just a variation of the bent-over cable laterals. The only difference is the use of a resistance band while performing it.

Why is it important?

Band rear delt flys hit your rear delts along with targeting your upper back muscles to some extent. While performing this exercise, you must ensure to let your rear delts do the work.

Instructions

• Stand with your feet shoulder-width apart, keeping a resistance band under your feet. Your hands must be in a crossover position.
• Now incline your upper body towards the floor by hinging your hips and keep a soft bend in your knees.
• Holding the bands in a neutral grip, pull them apart by extending your arms to shoulder height. Pause for a second.
• Slowly get back to the starting position.
• Perform 12-15 reps.

We are sure that by now you might be relieved knowing the fact that you don’t necessarily need a reverse pec deck machine. There are numerous substitute exercises for it. But before you proceed with any of the above-mentioned exercises, you must ensure to not lift excessively heavy on them.

When it comes to effectively training  muscle groups like rear delts and upper back, establishing a better mind-muscle connection becomes crucial. Hence, you must choose a weight that allows you to perform 3-4 sets of 10-15 reps with strict form. A little momentum is acceptable on some exercises but you should keep it to a bare minimum.

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Final Words

Training your rear delts and upper back muscles adequately with the above-mentioned exercises can take their overall development to the next level. You don’t need to include all of them in your exercise routine. Just incorporate one or two of them and that will be sufficient.

You can also switch out those exercises with their alternatives from time to time. Not only will it provide you with a well-developed physique but will also add to its aesthetic appeal.