What is pec deck rear delt fly?

The pec deck rear delt fly is a strength training exercise that primarily targets the posterior deltoids, which are the muscles located on the back of the shoulders. This exercise also works the upper back muscles, especially the rhomboids and trapezius.

To perform this exercise, you will need a pec deck machine, which has two padded arms that you grip with your hands while sitting with your back against the backrest. With your arms bent at a 90-degree angle and your elbows level with your shoulders, you push your arms outwards, bringing your shoulder blades together to squeeze the upper back.

It is recommended to do 3-4 sets of 8-12 repetitions with a moderate weight. This exercise is beneficial for improving shoulder stability and posture, enhancing upper body strength and endurance, and reducing the risk of shoulder injuries. However, it should be avoided or modified for individuals with pre-existing shoulder issues.