smith rear delt row
smith rear delt row — highlighted muscle: delts

Muscles worked

delts, trapezius, rhomboids, biceps

Watch a demonstration

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smith rear delt row

Body part
shoulders
Equipment
smith machine
Target muscle
delts
Muscle group
trapezius

Secondary muscles

trapeziusrhomboidsbiceps

How to perform it

  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.

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