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Reverse Pec Deck Fly alternatives

If the Reverse Pec Deck Fly isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.

Which one when

  • The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Bent-Over Dumbbell Rear Delt Fly, Seated Bent-Over Rear Delt Raise, Lying Rear Delt Raise, Lying One-Arm Lateral Raise; Barbell: Barbell Rear Delt Row.
  • Same equipment, different angle or grip. If the movement feels off but the equipment is there — Face Pull, Cable Rear Delt Fly, Bent-Over Low-Pulley Side Lateral.
  • It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
  1. Bent-Over Dumbbell Rear Delt Fly
    1

    Bent-Over Dumbbell Rear Delt Fly

    • Different equipment: Dumbbells instead of Machines and cables.
    • Same muscle: Rear delts.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  2. Face Pull
    2

    Face Pull

    • Equipment: Machines and cables.
    • Same muscle: Rear delts.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  3. Cable Rear Delt Fly
    3

    Cable Rear Delt Fly

    • Equipment: Machines and cables.
    • Same muscle: Rear delts.
  4. Seated Bent-Over Rear Delt Raise
    4

    Seated Bent-Over Rear Delt Raise

    • Different equipment: Dumbbells instead of Machines and cables.
    • Same muscle: Rear delts.
  5. Bent-Over Low-Pulley Side Lateral
    5

    Bent-Over Low-Pulley Side Lateral

    • Equipment: Machines and cables.
    • Same muscle: Rear delts.
  6. Lying Rear Delt Raise
    6

    Lying Rear Delt Raise

    • Different equipment: Dumbbells instead of Machines and cables.
    • Same muscle: Rear delts.
  7. Lying One-Arm Lateral Raise
    7

    Lying One-Arm Lateral Raise

    • Different equipment: Dumbbells instead of Machines and cables.
    • Same muscle: Rear delts.
  8. Barbell Rear Delt Row
    8

    Barbell Rear Delt Row

    • Different equipment: Barbell instead of Machines and cables.
    • Same muscle: Rear delts.

These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.

Swapping in the diary

In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.

Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.

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Prefer Telegram? Open the bot — same diary.

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Position photos from the open free-exercise-db.