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All exercises

Smith rear delt row

Beginner

Smith rear delt row is a compound smith machine exercise for the rear delts, also working the traps, upper back, and biceps.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper backBiceps

Equipment
Smith machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • Barbell rear delt rowBarbell
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Band standing rear delt rowResistance band
  • Cable kneeling rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable

Harder variations

  • Barbell rear delt rowBarbell
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
Logged today · 3 min restSmith rear delt row

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