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🚨 How to Reverse Pec Deck Fly

✅ What’s the Difference Between the Bent-Over Lateral Raise and the Rear Delt Raise?

👇 The Bent-Over Lateral Raise and Rear Delt Raise are the same exercise. The names are used interchangeably by different coaches and educational resources. This exercise is different from the standard Lateral Raise, which is performed standing upright and targets the lateral portion of the deltoid muscle.


How to Reverse Pec Deck Fly
How to Reverse Pec Deck Fly

🚨 Reverse Pec Deck Fly Form:


  • Sit on the pec deck fly machine with your stomach against the pad.
  • Grasp the pec deck handles ensuring your upper arms are parallel to the floor.
  • Push the handles back together as you contract your back and squeeze your shoulder blades.
  • Hold this contraction for 1 second.
  • Repeat for the desired number of repetitions.

🚨 Bent-Over Lateral Raise Form

✅ Step 1: Stand with your feet hip-width apart holding dumbbells in both hands at your sides. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Your arms should hang below your shoulders with your elbows slightly bent.

✅ Step 2: With your core tight and back flat. Raise the dumbbells to the sides until your elbows are in line with your shoulders. Your pinky should be slightly higher than your thumb as if you were pouring liquid out of the dumbbell.

✅ Step 3: Lower the dumbbells in control to the starting position and repeat.


rear delts
rear delts

🚨 Bent-Over Lateral Raise Alternatives and Variations


✅ Prone Rear Delt Raise

This version limits the potential for rocking, helping to isolate the rear delt.

✅ Seated Rear Delt Raise

The seated position is a bit easier to perform and is a perfect option for following an intense back workout.

✅ Banded Rear Delt Fly

Using a band challenges the rear delt through the entire range of motion of the exercise and is a joint friendly method for developing shoulder strength.

Rear delts: raises
Rear delts: raises


🚨 Bent-Over Lateral Raise Workouts

✅ Bent-Over Lateral Raise Workout

1) Bent-Over Lateral Raise – 3×20

✅ Bent-Over Lateral Raise Superset Workout

1A) Bent-Over Lateral Raise – 3×20

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