Hunter Labrada Demonstrates How to Use Reverse Pec Deck Flyes for Bigger Rear Delts

The reverse pec deck flye is a common exercise, but it’s also one that a lot of people get wrong.

In his previous “Tuesday Tips” videos, bodybuilder Hunter Labrada has gone over varied topics, like the importance of getting a good night’s sleep and using the adductor machine for greater leg growth. On Oct. 11, 2022, Labrada shared a video focused on growing rear delts with the help of the reverse pec deck flye machine. Check out the video from his YouTube channel below:

[Related: The 7 Worst Gym Machines Your Workout Does NOT Need]

Hunter Labrada on Rear Delt Development

At the start of the video, Labrada explained that even though the rear delts are technically part of the shoulder, he works them on his pull days along with his back muscles. The rear delts are activated during back exercises like rows, and Labrada describes them as more of a pull muscle than a push muscle.

While the rear delts work during numerous upper-body exercises, isolating them with a move like the reverse pec deck flye can round out training and bolster shoulder development.

How to Do Reverse Pec Deck Flyes

The basics of the move are simple. First, arrange the handles of a pec deck so that they’re in the last position and almost touching each other. Then, sit facing the pad, grab the handles, and pull your arms to the side until they are in a “T” position and parallel to the floor — the focus should be on squeezing your shoulder blades together.

Though these reverse flyes look simple on the surface, Labrada stresses that several minor tweaks make significant differences. Here are a few tips he says to keep in mind:

  • Push your chest into the pad, keep your shoulders protracted forward, and not shrugged. This takes the traps out of the equation.
  • In a previous video (below), Labrada says to keep the body against the pad at a slight angle rather than sitting straight up. This allows for a more natural arm path.
  • Keep the arms relatively straight throughout the move. Imagine reaching forward and out throughout the range of motion.
  • Don’t line up the hands inside the shoulder joint. Keep them in line or slightly outside to avoid unnecessary torque on the joints.

[Related: Bodybuilder Hunter Labrada on the Differences Between Enhanced and Natural Training]

More Tips From Hunter Labrada

Hunter Labrada provides weekly workout tips on his YouTube channel and Instagram page. Here’s more of his advice:

Featured Image: Hunter Labrada on YouTube