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Shoulders · Smith machine · Beginner

How to do Smith Rear Delt Row

The smith rear delt row is a machine-based exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It involves pulling a bar towards your chest while keeping your chest against a pad, focusing on squeezing the shoulder blades together.

Smith Rear Delt Row demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Biceps
Equipment
Smith machine
Level
Beginner
Category
Shoulders

How to do Smith Rear Delt Row, step by step

  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

Smith Rear Delt Row works your shoulders as the main mover, with help from your trapezius, rhomboids and biceps.

Track Smith Rear Delt Row in SPLYT

Smith Rear Delt Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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