Strength exercise

Reverse Pec Deck Fly

How to do it

Sit in the pec deck machine facing into the pad so your chest rests against it and the handles sit out in front of you.
Set the seat height so the handles are level with your shoulders and grip one in each hand with your arms extended forward and your elbows softly bent.
Brace your core and pull the handles back and apart in a wide arc, driving your elbows out to the sides with your rear deltoids and rhomboids.
Squeeze your shoulder blades together and hold briefly at the rear of the arc where the mid-traps and rhomboids tighten, then reverse under control.
Exhale as you open the arms back and inhale on a slow return toward the front without letting the weight stack drop.
Never press the handles together in front of your body, so keep your chest pinned to the pad and lead with the elbows to keep the movement behind you.

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises

RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises