PlanWorkouts

Exercise 0762 · REF nFUwqG6

Smith Rear Delt Row exercise animation

Smith Rear Delt Row

Category
Shoulders
Equipment
Smith Machine
Target
Delts

Rowing to the upper chest or face height with a wide grip in the Smith machine shifts the target from the mid-back to the rear delts specifically, which is a small muscle that's easy to undertrain with pressing-heavy programs. The fixed bar path helps keep the pull consistent, which matters more here than on a lat row since rear delt work is easy to turn into a shrug if the bar wanders. Keep the elbows high and wide through the pull.

How to Do the Smith Rear Delt Row

  1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Rear Delt Row primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have smith machine? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Smith Rear Delt Row work?
The Smith Rear Delt Row primarily targets the delts, with the trapezius and rhomboids, biceps assisting.
What equipment do I need for the Smith Rear Delt Row?
The Smith Rear Delt Row is done with a smith machine.
What's a good alternative to the Smith Rear Delt Row?
If you don't have access to a smith machine, the Left Hook. Boxing targets the same delts using body weight instead.