Posterior Raise - Pec Dec Machine

Recommendations: 2-3 Sets, 6-10 Reps, 70-80 Wght

Intermediate Rear Shoulders Lats Traps Triceps Strength Pec Dec Pull Gym

Purpose: This exercise strengthens the rear deltoid muscle area.

Benefits: This exercise isolates the posterior delt muscle.

Sit in a Pec Dec Machine (or Rear Delt Machine) facing the back pad. Hold the handles of the machine, palms facing inward and elbows slightly bent. This is the starting position. Move your arms in a circular motion to the sides so that they end up at shoulder height and just behind your body. Keep your elbows slightly bent. Exhale during this movement. Pause briefly. Return your hands slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.


The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.

Step 1

Sit in a Pec Dec machine facing toward the back pad. Hold the handles, palms inwards, elbows slightly bent.

posterior-raise-pec-dec-machine-step-0

Sit in a Pec Dec Machine (or Rear Delt Machine) facing the back pad. Hold the handles of the machine, palms facing inward and elbows slightly bent. This is the starting position.

Step 2

Move the handles to the back in an arc, ending just behind the body and at shoulder height. Pause briefly.

posterior-raise-pec-dec-machine-step-1

Move your arms in a circular motion to the sides so that they end up at shoulder height and just behind your body. Keep your elbows slightly bent. Exhale during this movement. Pause briefly.

Step 3

Return your hands slowly to the starting position, while inhaling.

posterior-raise-pec-dec-machine-step-2

Return your hands slowly to the starting position. Inhale during this movement. Hold the handles of the Pec Dec machine, palms inwards, elbows slightly bent.