Smith Rear Delt Row

Smith Rear Delt Row


This exercise is a weightlifting movement that targets the rear deltoid muscles. It is performed using a Smith machine, which provides a stable platform for the lifter to perform the rowing motion.

Muscle Group

Equipment Required

Smith Rear Delt Row Instructions

  1. Start by standing with your feet shoulder-width apart and holding a Smith machine bar with an overhand grip.
  2. Lean forward slightly, keeping your back straight and your core engaged.
  3. Bring the bar towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.
  4. Slowly lower the bar back down to the starting position.
  5. Repeat for the desired number of reps.

Smith Rear Delt Row Form & Visual

smith rear delt row

Smith Rear Delt Row Benefits

  • Targets the rear deltoid muscles, which are often neglected in traditional back exercises
  • Improves posture by strengthening the upper back muscles
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Can be performed with a variety of equipment, including dumbbells, barbells, and cables
  • Allows for a wide range of motion, which can help improve flexibility in the shoulders and upper back

Smith Rear Delt Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Erector spinae
  • Biceps

Smith Rear Delt Row Variations & Alternatives