7 Top Reverse Pec Deck Alternatives

The reverse pec deck exercise can be good but you may want something different. Discover reverse pec deck alternatives that offer similar results.

The main function of this exercise is isolating the rear/back/posterior part of your shoulder muscles.

In turn, that means the reverse pec deck can help you build muscle mass, burn calories, and offer other typical exercise benefits.

Whether you don’t enjoy using the reverse pec deck machine, you want to use other fitness equipment at home or in the gym, or you want an alternative for any other reason, these alternatives to the reverse pec deck can offer you some or all of the same benefits.

1. Bent-over rear delt fly

For this first exercise, you can use a wide variety of one-handed shoulder workout equipment options like dumbbells, resistance bands, kettlebells, a cable machine, etc.

Take the following steps to do a bent-over reverse fly with dumbbells:

1. Stand up straight with one dumbbell in each hand and your hand palms facing each other. Keep your arms slightly less than stretched throughout the exercise.
2. While keeping your back straight bend your knees and slightly bend forward until your upper body is as close as horizontal to the ground while keeping your posture good. Let gravity do its work on your arms so that they point vertically to the ground.
3. Slowly raise the dumbbells out to the side until they are at shoulder height.
4. Move the dumbbells back into the position of step 2 in a controlled motion.

A potential upside or downside, depending on your training goals, of this reverse pec deck alternative is that your lower back, erector spinae, and core muscles have to work to a certain extent.

That being said, the main focus is still on your rear deltoids. If you want to avoid this core engagement completely you can also do the rear delt fly while lying on a weight bench.

Something that is definitely an upside is that the equipment for the rear delt fly is way more common and less expensive than a reverse pec deck machine.

2. Reverse cable crossover

For this next reverse pec deck alternative, you want a double pulley cable machine. Once you have that, take the following steps to do a standing reverse cable crossover:

1. Set the cable machine pulleys at a high setting, attach a single rope handle on both sides, and select your desired weight. This exercise will be done with your sides facing the pulleys.
2. Go to one side and grab the rope handle with the hand of the opposite side. Walk to the other pulley and do the same. Then move to the middle of the two pulleys.
3. Take a step back and hold your arms forward in a horizontal line. Keep your arms slightly less than stretched throughout the exercise.
4. Slowly move your hands out to the side until your upper arms are in about a horizontal line.
5. Move your hands back into the position of step 3 in a controlled motion.

Similar to the previous option a potential downside of the reverse cable crossover is that your core muscles will have to work harder compared to on a reverse pec deck machine.

You also need a double pulley cable machine which is not always there or unoccupied.

In case you only have a single-pulley cable machine available, you can also do the reverse cable crossover with each arm at a time. This will be challenging for your oblique muscles.

3. Seated resistance band rear delt fly

Take the following steps to do a seated resistance band rear delt fly:

1. Sit down on the ground with stretched legs. Hold both ends of the resistance bands in your hands and anchor the band behind your feet. Let your arms follow the tension of the resistance bands for now.
2. Slowly move your hands out to the side until your upper arms are in about a horizontal line.
3. Move your hands back into the position of step 3 in a controlled motion.

A benefit of doing the rear delt fly seated is that you engage your core muscles less compared to some of the other alternatives on this list. Not yet to the same extent as the reverse pec deck machine but you are coming closer.

Something helpful about using a resistance band is that is more at-home friendly and many times cheaper than a reverse pec deck machine. You can also use quality resistance bands for a variety of other body parts.

4. Resistance band pull-apart

Take the following steps to do a resistance band pull-apart:

1. Stand upright with your feet at about shoulder width. Point your arms which are slightly less than stretched horizontally forward. Hold a resistance band in your hands.
2. Pull the resistance band apart by moving your hand horizontally outward until your arms are in one horizontal line.
3. Move your hands back into starting position in a controlled motion.

You can do the resistance band pull-apart standing or seated. Similar to the previous reverse pec deck alternative you get the resistance band benefits.

One potential downside of resistance bands is that the tension is not the exact same throughout the movement. The farther you stretch out the bands, the higher the tension becomes for your rear deltoids.

5. T raises

For T raises you preferably want a yoga mat or other soft surface to lie on. Take the following steps to do a T raise:

1. Lie down on your stomach with your arms at 90-degree angles to your body. Looking from above your body makes a T-shape.
2. Slowly raise your hands as far as comfortable. Keep your neck in line with your upper body.
3. Lower your hands back into starting position in a controlled motion.

Keep your movements slow and controlled to make your shoulder and upper back muscles really work hard and to avoid elevating your hands too much.

Also avoid looking up too much. This can lead to neck pain and injuries.

A benefit of T-raises is that it is a no-equipment way to train muscles similar to the reverse pec deck at home.

The downside is that for individuals more experienced with resistance training, T raises will likely not be enough to build a lot of muscle.

6. Face pull

For this next reverse pec deck alternative, you preferably want to use a cable machine with the double rope grip cable attachment. Take the following steps to do a cable face pull:

1. Set the cable machine at about the height of the bottom of your face, attach a double rope grip handle, and select your desired weight.
2. Grab the handle in your hands, hand palms facing each other, with your face towards the anchor. Take a step or two backward with your arms stretched forward. Stand with your 2 feet at about shoulder width.
3. Move your arms in a smooth motion towards a position where your upper arms are at a 90-degree angle with your body and your lower arms are pointing up and are at a 45-degree angle with your upper arms. Keep your feet in the same position and your back straight during the exercise.
4. Slowly move your arms back into the position of step 2.

To come closer to mimicking the reverse pec deck you can also do face pulls seated.

You can also use other fitness equipment like resistance bands for face pulls and to do a bent-over version, one-handed free weights.

7. Rear delt row

Take the following steps to do a bent-over rear delt row with dumbbells:

1. Stand up straight with your feet at about shoulder width and a dumbbell in each hand.
2. Slightly fold your knees and tilt your upper body forward until it is at about a 45-degree angle with the ground while keeping your back straight. Let your arms hang down to the ground for now.
3. Bend your elbows and raise your upper arms until your hands reach your body. The goal is to mainly make your shoulder muscles support this movement. Keep your arms at a 90-degree angle to your body, your body in a straight line, and your feet in the same position during the movement.
4. Lower your hands again to the position of step 2 in a controlled motion.

The rear delt row looks similar to a regular bent-over row which is a back exercise. However, by turning your upper arms to a 90-degree angle you engage your rear deltoids instead.

When doing this pec deck alternative you are basically doing a reverse fly but your tricep muscles don’t have to work to keep your arm stretched.

This is less similar to the reverse pec deck but it does help you focus more on your rear deltoids which is the main goal. To isolate your rear deltoids even more you can do this exercise while lying down on a weight bench.