5 Best Reverse Pec Deck Alternative By Certified Trainer

Deadlift | Cardio | Triceps | Chest | Rhomboid | Glutes

Reverse Pec Deck alternative exercises are important for a complete workout, especially if you want to work your rear shoulder muscles and build a toned back. The reverse pec deck fly machine is common at gyms, but not everyone can use it. Luckily, there are several good reverse pec deck fly alternatives that don’t need much equipment or can even be done with just your body weight.

These exercises target your rear deltoids as well as your trapezius, rhomboids, and other supporting back muscles. Whether you’re a fitness pro or just starting out, adding these reverse pec deck alternatives to your routine can help you develop strong, balanced shoulders and back to prevent muscle imbalances. 

If you’re ready to level up your back and shoulder training, keep reading to learn the top 5 reverse pec deck fly alternative exercises recommended by certified trainers.

Why Is There A Need for a Reverse Pec Deck Alternative ?

While the reverse pec deck is an awesome exercise for hitting those rear delts and upper back muscles, having some alternative moves in your workout routine can be a game-changer. For starters, not every gym is going to have that specialized machine. And even if yours does, you don’t want to be that guy who loves it all workout long! Muscular imbalances and injuries can also creep up if you’re too reliant on just one movement pattern.

Mixing things up with some reverse pec deck alternatives allows you to workout those same muscle groups from new angles and with different resistance curves. This more comprehensive stimulus is key for balanced strength gains and functional muscle development. Your workouts will stay fresh and challenging too, blasting through any frustrating plateaus.

Some people simply don’t vibe with the pec deck’s fixed mechanics. Having alternative options ensures everyone can find rear delt exercises that match with their individual biomechanics. And for those of us who train at home or on the road, body weight and minimal equipment alternatives are a must for getting in quality rear delt work anywhere, anytime.

What Major Reverse Pec Deck Muscles Worked ?

The reverse pec deck is an absolute killer for building up those rear delts – the muscle heads that make up the back of your shoulders. Having well-developed rear delts is key for that wide, tapered look and can also help undo the effects of slouched posture from too much bench pressing or desk jockeying.

But this exercise doesn’t just smoke the rear delts. It’s an entire upper back party back there! Your traps, those impressive muscle valleys along your neck, get heavily involved to control scapular movement. The middle and lower trap fibers really fire up to pull those shoulder blades together and down into a tight, retracted position.

The reverse pec deck also lights up the rhomboids – those smaller muscles between your shoulder blades that aid in squeezing them back. Hitting the rhomboids is crucial for achieving that V-taper look everyone covets.

Even some of the rotator cuff muscles around the shoulder joint have to pitch in during this movement – the teres minor and major help externally rotate the shoulders. And your biceps even get a little stabilizing kick to keep your elbows locked in place.

So while the rear delts are the prime movers here, this exercise absolutely trains your entire upper back and shoulders.

Assessing Your Needs and Choosing the Best Alternatives

Picking the right reverse pec deck alternative depends on your personal situation. Think about what equipment you have – a full gym, resistance bands, or just your bodyweight. Consider any previous injuries that need special care. Evaluate your current strength and mobility levels too – are you a beginner or more advanced?

Look at what equipment others use at home gyms for ideas. The best alternative matches your goals while accommodating your abilities and limitations. If you’re new, start with easier variations first. The ideal substitute lets you effectively work your rear delts while keeping the exercise safe and sustainable long-term based on your fitness level.

5 Best Reverse Pec Deck Alternatives  :

1. Barbell Incline Row Back

The Barbell Incline Row Back is an excellent reverse pec deck alternative that targets the rear deltoids, trapezius, and rhomboids while also engaging the biceps and forearms. This compound exercise not only strengthens the upper back muscles but also improves posture and overall shoulder health.

How to Perform

1. Take an adjustable bench and set it to an incline angle between 45-60 degrees.
2. Grab a barbell and hold it with an overhand grip, keep like in bench press.
3. Carefully lean forward and position your chest on the incline bench, keeping your feet firmly placed on the ground.
4. Engage your core muscles to maintain a neutral back.
5. Exhale and pull the barbell towards your lower abdomen, squeezing your shoulder blades together at the end of the movement.
6. Inhale and control the weight on the way down, extending your arms fully while keeping tension in your upper back.

Tips

• Pause for a moment at top posiiton and properly squeeze your shoulder blades.
• Focus on enaging core muscles throughout the exercise to maintain proper form.
• Try with different hand grips and changing distance between both hands to target the muscles differently.
• Avoid arching your lower back to prevent any injury.

2. Band Face Pull

The Band Face Pull is an great exercise for targeting upper back muscles and real deltoids, even if you don’t have any special equipment or your are outside you can perfrom this exercise anywhere. You only need a resistance band and this exercise will provide you constant tension throughout the exercise.

How to Perform :

1. Attach an resistance band to any fixed pole at the forehead height.
2. Stand face towards the resistance band with feet shoulder width apart.
3. Extend your arms forward to grab the ends of resstance band with overhand grip.
4. Before starting make small bend in your knees and engage your core muscles.
5. Inhale and initiate the moevement by pulling the band towards your forehead. 
6. Continue the movement unitl you feel contraction in your rear delts, for more contraction take your arms out to the sides.
7. Once feel contraction, pause for a second at the position
8. Exhale and then slowly return to the starting position maintaining tension in the muscles.

Tips:

• Avoid raising your shoulders up while pulling, keep them back and down.
• Don’t use momentum, focus on control movement.
• Use the band’s resistance according to your fitness level.
• Keep proper breathing throughout the exercise, Inhale as you pull and inhale as you return to the starting position.

3.) Chair Inverted Row

This is an great bodyweight exercise, targetting the trapezius, rear deltoids, rhomboids and also engage core muscles and biceps. This makes it an great alternative for reverse peck dec. Plus point of this exercise is that it can be perform anywhere at anytime without necessary equipments.

How to Perform :

1. Grab two chairs and place them facing away (in opposite directions) and place a rod over it.
2. Position yourself in peone place yourself in a supine position on the floor, facing away from the chair.
3. Grab the rod with an overhand grip, hands must be placed wider than chest apart.
4. Engage your core muscles to maintain a straight body structure from head to heels.
5. Inhale and pull your body towards the rod by bending arms, focusing on targeting your rear delt muscles.
6. Pause at the top position and return to the starting position keeping tension in your back muscles.
7. Repeat in the moovement for the desired number of repetitions.

Tips :

• Avoid arching your lower back and try to maintain your body straight throughout the exercise.
• Maintain a neutral head and spine position, avoid swinging to prevent unnecessary strain.
• Keep your core muscles engage throughout the exercise to prevent the arching of the lower back.
• Exhale during the pulling motion, and inhale during the returning phase.

4.) Band Reverse Fly

The Band reverse fly is an effective resistance band exercise that targets the rear deltoids, trapezius, and rhomboids, making it an excellent reverse pec deck alternative. This exercise helps improve posture, shoulder health, and overall upper back strength while requiring minimal equipment, making it a convenient option for home or gym workouts.

How to Perform :

1. Adjust the both ends pulleys at bottom level, and stand with your feet small distance width apart.
2. Grab each end with opposite hands and with a overhand grip, pull slightly up perpendicular to the chest.
3. Engage your core for pepper targeting the focus muscles and maintain a slight bend in your knees.
4. Inhale and initiate the movement by pulling both ropes back and out to the sides.
5. Pause briefly when you feel contraction in your rear delts and upper back.
6. Slowly return to the starting position, controlling the ropes throughout the movement.

Tips :

• Avoid raising your shoulders up while pulling, keep them neutral and back throughout the exercise.
• Maintain a neutral spine to prevent anu injury.
• Choose weight that suit your strength level.
• Exhale as you return to the starting position, and inhale while contraction.
• Avoid swinging and momentum, focus on controlled movements for full effectiveness.

5. ) Reverse Push Up

The Reverse Push Up, also known as the Reverse Plank Push Up, is an excellent bodyweight exercise that targets the rear deltoids, trapezius, and rhomboids, making it an effective reverse pec deck alternative. This move not only strengthens the upper back muscles but also engages the core for added stability.

How to Perform :

1. Start in a lying position with your arms extended outwards.
2. Walk your feet towards your buttocks, forming a fly over with your back in in contact with the floor.
3. Engage your core and keep your body rigid throughout the movement.
4. Bend your elbows, and lift your upper body on your elbows.
5. Pause briefly at the top position, feeling the contraction in your rear delts and upper back.
6. Push back up to the starting position by lowering your upper body.

Tips :

• Maintain a neutral spine throughout the exercise.
• Keep your core engaged to prevent excessive arching or sagging of the lower back.
• Adjust the difficulty by moving your feet closer or further from your hands.
• Exhale as you lower your body, and inhale as you return back.
• Focus on controlled, movements to maximize muscle tention.