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ShouldersPin machineIsolation — shoulder horizontal abduction

Reverse Pec Deck

Reviewed by Bryan Cortez, MS

Lead with the elbows, stop before the traps take it — small muscle, light weight, high reps.

Rep Sweet Spot
12-25
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • Chest on the pad, handles at shoulder height, soft elbows.

Execution

  • Open the arms back in an arc leading with the elbows/pinkies, squeeze the rear delts, control the return; don't shrug or let the mid-traps take over.

Common Errors

  • Bending the elbows to press it instead of arcing it open
  • Shrugging / letting the mid-traps take over
  • Going so heavy the range shrinks
  • Leading with the hands instead of the elbows

No-Fly Zone

under 10 reps (heavy turns it into a mid-trap row)

Programming

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The Evidence

Isolates the rear delts. Does NOT build the side or front delt, or any pressing strength.

SFR — 4.5

Train with the system.

Programs, coaching and the full library — inside the community.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.