How to do the Smith Rear Delt Row
Smith Rear Delt Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Smith Rear Delt Row demonstration · © GymiaFit
Smith Rear Delt Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids, Biceps
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith Rear Delt Row step by step
- 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
- 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
Smith Rear Delt Row — questions
What muscles does the Smith Rear Delt Row work?
The Smith Rear Delt Row primarily targets the Delts. It also recruits the Trapezius, Rhomboids, Biceps as secondary movers.
What equipment do I need for the Smith Rear Delt Row?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Rear Delt Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Rear Delt Row?
Smith Upright Row, Barbell Rear Delt Row, Barbell Upright Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Rear Delt Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.