[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-pec-deck-rear-delt-fly-machine":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":31,"createdAt":66,"updatedAt":67},"e2d956a4-3558-5385-9102-56247beaa3a7","Pec Deck \u002F Rear Delt Fly Machine","pec-deck-rear-delt-fly-machine","This versatile 2-in-1 machine is perfect for isolating both your chest and your shoulders. Facing forward isolates the chest, and adjusting the handles to face the pad targets the rear deltoids and upper back.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fpec-deck-rear-delt-fly-machine\u002Fimages\u002Fpec-deck-rear-delt-fly-machine_1.webp",[8],null,false,[13,19,25],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",[32,49],{"id":33,"slug":34,"imageUrl":35,"name":36,"description":37,"popularity":38,"aliases":39,"localeName":10,"isCompound":11,"loggingTypes":40,"createdByUserId":10,"isFavorited":11,"primaryCategory":42,"categories":43,"videos":45,"lastSessionSets":46,"createdAt":47,"updatedAt":48},"015f7ace-8e5a-5860-b51c-467ab22a04ec","pec-deck-flys","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpec-deck-flys\u002Fimages\u002Fpec-deck-flys_1.webp","Pec Deck Flys","Adjust the seat so the handles or forearm pads line up near mid-chest, then sit with your back supported and feet planted. With softly bent elbows, bring your upper arms forward in a controlled hugging arc until they meet or nearly meet. Keep your ribs settled and let your shoulder blades move naturally rather than forcing them flat. Do not let the stack pull your arms abruptly behind your torso; use only the pain-free range your shoulders allow. Changing the seat height slightly can make the machine's fixed path fit your shoulder structure better.",91,"butterfly",[41],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[44],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:04.877+00:00","2026-08-07T11:03:33.663+00:00",{"id":50,"slug":51,"imageUrl":52,"name":53,"description":54,"popularity":55,"aliases":56,"localeName":10,"isCompound":11,"loggingTypes":57,"createdByUserId":10,"isFavorited":11,"primaryCategory":58,"categories":59,"videos":62,"lastSessionSets":63,"createdAt":64,"updatedAt":65},"e956047e-0523-5f3d-8b09-8d79f284ce6d","machine-rear-delt-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmachine-rear-delt-fly\u002Fimages\u002Fmachine-rear-delt-fly_1.webp","Machine Rear Delt Fly","Face the pad and adjust the seat or handles so your hands begin around shoulder height, with your chest supported and elbows slightly bent. Sweep your arms out and back until they are roughly in line with your torso, then return slowly without letting the plates touch. Lead with your elbows and keep your shoulders away from your ears. Avoid turning the movement into a row by bending the elbows more as you pull. Because machine arcs differ, choose the handle setting and range that let your shoulders move comfortably while the rear delts do most of the work.",60,"reverse pec deck",[41],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[60,61],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:04.917+00:00","2026-08-07T11:03:33.697+00:00","2026-05-09T00:28:07.278+00:00","2026-06-05T00:31:50.019+00:00"]