Target Muscle

    Shoulders

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    ShouldersSmith Machine

    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 bicep. It involves pulling a bar towards your chest while keeping your chest against a pad, focusing on squeezing the shoulder blades together.

    Also Works

    TrapeziusRhomboidsBiceps

    How to Perform

    1. 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. 2

      Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

    3. 3

      Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.

    4. 4

      Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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