The Best Reverse Pec Deck Fly Alternative Exercises: Muscle-Building and Exercise Variations

Updated: 21 hours ago


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The reverse pec deck fly is a great exercise for targeting the back and rear delts. However, there are many other exercises that can be performed to target these same muscles. In this article, we will describe the best reverse pec deck fly alternative exercises. We will prioritize the muscle-building aspects of these exercises and how to perform them correctly. Finally, we'll look at the various types of exercises and the most common mistakes made when performing them.


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


The Benefits of Reverse Pec Deck Fly Exercises

Reverse pec deck flies provide several advantages. To start, they aid in the development and strengthening of the back and muscles for better posture. It does this by strengthening the erector spinae, which is the muscle group that runs along your spine. Second, reverse pec deck flys help to improve your rear deltoid muscles. The rear delt is often neglected in many workout routines. As a result, the reverse pec deck fly and its variations are a necessity to include within your workout routine. Third, reverse pec deck flys help to improve your arm mobility. The reverse movement of your arm is emphasized during this exercise. This helps to improve the flexibility of your shoulder joint.


How to Perform the Reverse Peck Deck Fly

There are a few things to keep in mind when performing the reverse pec deck fly. First, start by sitting on the reverse pec deck machine with your back straight and your feet firmly planted on the floor. You will then grab the handles of the machine with your palms facing each other. From here, you will slowly move your arms back until your elbows are in line with your torso. Once your arms are in the correct position, you will then reverse the motion and bring your arms back to the starting position. It is important to keep your palms facing each other throughout the entire exercise.


Important things to keep in mind are to keep a slight bend in your elbows and not let your arms go past the point where your elbows are in line with your torso. Remember to squeeze your shoulder blades together as you reverse the motion back to the starting position.



Variations of the Reverse Pec Deck Fly

There are many variations of the reverse pec deck fly.


Exercise #1: Reverse Dumbbell Flyes

The reverse dumbbell fly is a great exercise for targeting the back muscles. This exercise can be performed with either one dumbbell or two dumbbells.


To perform the exercise:

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.

  • Bend forward at the hips until your torso is nearly parallel to the floor.

  • Make sure to keep your back straight throughout the exercise.

  • From here, you will grab the dumbbells with your palms facing each other.

  • You will then reverse the motion and bring your arms back to the starting position.

  • Remember to keep your palms facing each other throughout the entire exercise.


Reverse Dumbbell Flyes Common Mistakes

One of the most common mistakes is not maintaining a slight bend in the elbows. This can lead to excessive stress on the elbow joint. Finally, some people tend to swing their arms during the exercise. This takes away from the tension that is placed on the back muscles.


Exercise #2: Lying Supine Cable Crossovers

The lying prone crossover cable is another effective back exercise. This exercise can be performed with either one cable or two cables.


To perform the exercise:

  • Start by lying on your back on a bench with your feet shoulder-width apart and your knees slightly bent.

  • Bend your hips and knees until your thighs and torso are nearly parallel to the floor.

  • Make sure to keep your back straight throughout the exercise.

  • From here, you will grab the cables with your palms facing each other.

  • You will then reverse the motion and bring your arms back to the starting position.


Lying Supine Cable Crossovers Common Mistakes

One of the most common mistakes people make when performing the lying supine crossover is not engaging the core muscles. Remember to engage your core muscles throughout the entire exercise. Another common mistake people make is not maintaining a strong back position. Remember to keep your back straight and avoid rounding your shoulders. Focus on controlling the movement and not letting your body swing.


Exercise #3: Seated Dumbbell Row

This exercise can be performed with either dumbbells or cables.


To perform the exercise:

  • Start by sitting on a bench with your feet shoulder-width apart and your knees slightly bent.

  • Bend forward at the hips until your torso is nearly parallel to the floor.

  • Make sure to keep your back straight throughout the exercise.

  • From here, you will grab the dumbbells with your palms facing each other.

  • You will then reverse the motion and bring your arms back to the starting position.


Seated Dumbbell Row Common Mistakes

One of the most common mistakes people make when performing the seated row is not keeping their upper back upright. Remember to keep your back straight and avoid rounding your shoulders. Another common mistake is not rowing the weight all the way to your chest. Be sure to row the weight until your elbows are in line with your torso.


Exercise #4: Resistance Band Reverse Fly

The resistance band reverse fly works the rear deltoids, upper back, and traps. This exercise can be performed with either one resistance band or two resistance bands.


To perform the exercise:

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.

  • Bend forward at the hips until your torso is nearly parallel to the floor.

  • Make sure to keep your back straight throughout the exercise.

  • From here, you will grab the resistance bands with your palms facing each other.

  • You will then reverse the motion and bring your arms back to the starting position.


Resistance Band Reverse Fly Common Mistakes

Maintaining a strong back position is one of the most frequent errors people make when doing the resistance band reverse fly. Remember to keep your back straight and avoid rounding your shoulders. Not fully extending the arms at the top of the movement is another common error. Make certain to fully extend your arms and clench your shoulder blades together.



Summary

In conclusion, the reverse pec deck fly is a great exercise for targeting the back muscles. There are many variations of this exercise that can be performed to target different muscle groups. Remember to keep your back straight and avoid rounding your shoulders. Be sure to engage your core muscles throughout the entire exercise. Lastly, focus on controlling the movement and not letting your body swing. These tips will help you get the most out of this exercise and avoid common mistakes.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:



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