Shoulders shrug on the pull
Upper traps elevate; rear delts and mid-traps underactivate.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Reverse Pec Deck (Rear Delt Machine)
Coaching cues
- Sit facing the pec deck machine; chest against the pad; arms reach forward to grip the handles
- Pull the handles out and back — horizontal abduction; rear delts and mid-traps do the work
- Pause at full abduction; lower slowly under machine resistance
- One of the best isolated rear delt exercises — no momentum possible
Common faults 2
Not reaching full horizontal abduction
Partial range limits the rear delt peak contraction; use lighter load for full range.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗