Smith Rear Delt Row Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Smith machine
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Rear Delt Row
How to: Smith Rear Delt Row
- Set the Smith machine bar at a comfortable height.
- Grasp the bar with an overhand grip, standing a few feet back.
- Bend slightly at the hips while keeping your back straight.
- Pull the bar towards your chest, squeezing your shoulder blades together.
- Pause at the top, then lower the bar back to the starting position.
Common Mistakes
- Using too much weight, leading to poor form.
- Lifting with the arms only instead of engaging the shoulders.
- Not maintaining a stable core during the movement.
Modifications
- Use lighter weights to maintain good form.
- Perform the exercise seated if balance is an issue.
Tips
- Keep your back straight to avoid injury.
- Don't pull with your arms; focus on engaging your shoulders.
- Use a controlled motion to maximize tension on the rear delts.
Smith Rear Delt Row Alternatives
Tags
shoulders
deltoids
strength
Smith machine
muscle building
shoulder exercises