Rear Delt Row (Smith Machine)

An isolation exercise using the smith machine to target the rear deltoids and upper back through a pulling motion with lighter weight and higher reps.

Instructions

1. Set the smith machine bar to approximately mid-chest height. Load with light to moderate weight.
2. Stand facing the bar with feet shoulder-width apart. Grasp the bar with a wide pronated grip, hands wider than shoulder width.
3. Step back slightly so your arms are fully extended with the bar at mid-chest height. This is your starting position.
4. Bend your elbows and pull the bar toward your upper chest, keeping your elbows high and out to the sides.
5. Focus on squeezing your rear delts and upper back muscles as you pull the bar toward you.
6. Pause briefly at the top of the movement when the bar is close to your chest.
7. Lower the bar back to the starting position with control, maintaining tension on the rear delts throughout.
8. Repeat for the desired number of repetitions.

Tips

• Use lighter weight to maintain proper form and maximize rear delt activation rather than using heavy weight.
• Keep your torso stationary and avoid using momentum or leaning back during the movement.
• Focus on the mind-muscle connection with your rear deltoids rather than simply moving weight.
• A wider grip emphasizes the rear delts more than a narrow grip.
• Keep your elbows high throughout the movement to ensure proper shoulder activation.
• Perform this exercise earlier in your shoulder or back workout when you can focus on proper form.