TETSUBand Y-Raise vs Smith Rear Delt Row
The Band Y-Raise and the Smith Rear Delt Row both train the delts as their primary muscle. The Band Y-Raise uses a band while the Smith Rear Delt Row uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Y-Raise | Smith Rear Delt Row | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and rhomboids | trapezius, rhomboids and biceps |
| Equipment | band | smith machine |
| Steps in our guide | 5 | 5 |
How each one starts
Band Y-Raise — first steps
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
Smith Rear Delt Row — first steps
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Band Y-Raise gives accommodating resistance that peaks at the top of the range. The Smith Rear Delt Row fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Band Y-Raise better than the Smith Rear Delt Row?
Neither is universally better — both train the delts as the primary mover. The Band Y-Raise gives accommodating resistance that peaks at the top of the range, while the Smith Rear Delt Row fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Y-Raise and the Smith Rear Delt Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Y-Raise and the Smith Rear Delt Row work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — traps and rhomboids for the Band Y-Raise versus trapezius, rhomboids and biceps for the Smith Rear Delt Row.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.