Pec Deck (Back)

PECK DEC (BACK)

Muscles used

pec deck back

The pec deck machine isn’t just for pecs, by moving the handles right the way back, you can use this machine to target your upper back muscles.

This machine offers you a controlled range of motion in a fixed position.  As a result you get better isolation of those upper back muscles. 

How to use the pec deck (back)

Adjust the handles on the pec deck machine so that they are in the furthest back position.  Take a seat facing the machine with your chest pressed firmly against the pad.  You may need to make a slight adjustment to ensure that the pad sits in the middle of your chest, and that your arms are fully extended when you grip the handles of the machine.

Once you are positioned correctly on the pec deck; grip the handles wherever you feel most comfortable and pull them apart keeping your arms parallel with the floor.

Pull your arms as far back as they will go, squeezing your back muscles when they are fully contracted.

Hold for a second before releasing back to start position.

Go for reps

Pec deck (back): Common mistakes to avoid

Common pec deck mistakes include ‘sagging’ the arms, using the upper body for momentum, and failing to control both the right and left arm equally.

If you are using the pec deck with incorrect form, you may unintentionally recruit other muscle groups during the exercise.  In addition to this, you will poorly engage the intended muscle groups. 

Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise.  Besides keeping you in check, this is the ideal way to ensure targeted results.

Finally; remember that above all else, the pec deck is an assisted machine designed to help you isolate the target muscle groups.  Take advantage of this machine at the end of your back workout to squeeze out those last minute gains.

Reps and sets

The peck dec will need to be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.

Beyond the pec deck...

Check out more back exercises and of course, be sure to track your lifts.

More back exercises coming soon...

Just so you know, this list of back exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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