Smith Rear Delt Row
Description
The Smith machine rear delt row is a wide-grip, high-elbow row performed on the guided Smith bar. The fixed path and wide grip shift emphasis from the lats to the rear deltoids and mid-traps, building the back of the shoulders with heavier loading than dumbbell rear delt flies.
Muscle Group
Equipment Required
Smith Rear Delt Row Instructions
- Set the Smith bar at roughly knee height. Stand with feet hip-width apart, facing the bar.
- Grip the bar with a wide overhand grip — roughly 1.5 times shoulder-width.
- Twist to unrack. Hinge forward at the hips until your torso is roughly 45 degrees.
- Let the bar hang. Brace core and lock in back angle.
- Row the bar up by driving elbows up and out to the sides, not back.
- Pull to upper chest or clavicle level. Elbows should be at or above shoulder height.
- Squeeze rear delts and mid-traps. Pause briefly.
- Lower under control. Twist to re-rack when finished.
Smith Rear Delt Row Form & Visual
Smith Rear Delt Row Benefits
- Guided path allows focus on rear delt contraction
- High-elbow path targets rear delts over lats
- Allows heavier loading than dumbbell rear delt work
- Builds rear-delt thickness and mid-trap strength
- Easy to set up and adjust weight
- Useful for high-rep shoulder volume
Smith Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Biceps brachii (secondary)
- Erector spinae (isometric)
Smith Rear Delt Row Variations & Alternatives
- Barbell Rear Delt Row
- Cable Rear Delt Row
- Dumbbell Rear Delt Fly
- Cable Standing Face Pull
- Pause Smith Rear Delt Row
