TETSUSmith Rear Delt Row
The Smith Rear Delt Row is a smith machine exercise for the shoulders that primarily targets the delts, with the trapezius, rhomboids and biceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Smith Rear Delt Row
- 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.
- Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Rear Delt Row work?
The Smith Rear Delt Row primarily targets the delts. The trapezius, rhomboids and biceps work as supporting muscles.
What equipment do I need for the Smith Rear Delt Row?
You need a smith machine to perform the Smith Rear Delt Row.
How many sets and reps of the Smith Rear Delt Row should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Smith Rear Delt Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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