Equipmentsmith machine
Difficultybeginner
deltsshoulders
Smith Rear Delt Row
The smith rear delt row is a machine-based exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It involves pulling a bar towards your chest while keeping your chest against a pad, focusing on squeezing the shoulder blades together.
Step-by-Step Form & Technique
- 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.Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3.Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- 4.Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
trapeziusrhomboidsbiceps
Track Smith Rear Delt Row in RepEight
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