Single-Arm Reverse Pec Deck

Shoulders Tier A for Shoulders Machine Isolation Pull

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3sets

12-15reps /side

45srest

~3.7kcal/min

ShouldersA Rear Deltoid Rhomboids

Upper BackB Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Back of the shoulders and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the arms wide, pinch the shoulder blades, pause.”

Tempo · Pull 1 s · hold 1 · return 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Neck / upper trapsShrugging. Keep the shoulders down and pull out wide, not up.
Feel it in Lower backThe bent-over position strains the back. Hinge with a flat back and brace, or lie chest-down on an incline bench.
Feel it in Front of armsBending the arms and rowing. Keep a fixed slight elbow bend and move from the shoulders.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Keep your chest on the pad so momentum can’t take over.
Train one side at a time and match the reps on both sides.
Keep a slight bend in your elbows and lead with the backs of your hands.
Neutral or overhand handles both work — use whichever lets you feel your rear delts most.
Adjust the seat so your joint lines up with the machine’s pivot point.