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Smith Machine Rear Delt Row
Smith machine bent-over row that targets rear deltoids and upper back to improve shoulder stability and posture; emphasizes horizontal pull with flared elbows.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lats, Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lats
5/10Teres Major
Biceps
4/10Long Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar to mid-thigh height. Stand facing the bar with feet shoulder-width apart, hinge at hips to 45 degrees with flat back and engaged core, grasp bar overhand wider than shoulders.
- Unrack the bar and inhale.
- Pull the bar toward your upper abdomen by leading with elbows flared out.
- Squeeze shoulder blades together at the top.
- Exhale as you hold the contraction briefly.
- Lower the bar slowly to full arm extension.
- Maintain tension and repeat.
Coaching Tips
Form Cues
- Lead with elbows
- Flare elbows out
- Squeeze blades together
- Keep back flat
- Core tight always
Breathing
Inhale during the lowering phase; exhale as you pull and squeeze.
Tempo
3-0-1
Range of Motion
From full arm extension with bar at mid-thigh to upper arms parallel to torso with shoulder blades fully retracted.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Start with light weight to master form
- Do not arch or round spine
- Ensure knees slightly bent for stability
- Use machine safeties if available
Spotting
Spotting not typically required due to machine's fixed path; assist by stabilizing if needed for heavy sets.
Common Mistakes
- Rounding the back
- Using momentum to pull
- Narrow grip engaging lats more
- Incomplete shoulder retraction
- Jerking the bar
When to Avoid
- Shoulder impingement
- Lower back strains
- Recent rotator cuff injury
Flexibility Needed
- Adequate hip hinge flexibility
- Shoulder external rotation mobility
Build Up First
- Basic horizontal row technique
- Hip hinge proficiency
Also known as
Smith Rear Delt Row, Smith Machine Deltoid Row, Bent Over Smith Rear Delt Row
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