Smith Rear Delt Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Rear Delt Row is a compound pulling exercise performed using a Smith machine to specifically target the rear deltoids, making it an effective movement for shoulder development. By pulling the bar toward the upper chest with a controlled motion and a pronated grip, this exercise also engages the traps, upper back, and biceps as secondary muscle groups. The fixed path of the Smith machine provides added stability, allowing for better isolation of the rear delts while minimizing momentum and improving form. It’s ideal for building posterior shoulder strength and enhancing overall upper-body posture.
How to Perform
Set up the machine and your stance: Position yourself in front of the Smith machine and adjust the bar to just below chest level. Stand with your feet about hip to shoulder-width apart for a stable base, and grip the bar with your palms facing down (overhand grip), hands slightly wider than shoulder-width.
Prepare your body position: Hinge forward slightly from the hips while keeping your spine in a neutral position. Your chest should be slightly above parallel to the ground. Keep your knees slightly bent and tighten your core to support your lower back.
Initiate the row: Begin the movement by pulling the bar toward your upper chest or just below your collarbone. As you row, lead with your elbows and focus on drawing your shoulder blades together at the top of the movement. Keep your wrists straight and avoid shrugging your shoulders.
Control the return: Slowly lower the bar back down to the starting position, maintaining tension in your rear delts and upper back throughout the descent. Avoid letting the weight drop—keep the motion smooth and controlled.
Repeat with intention: Continue for the desired number of repetitions, making sure each rep maintains proper form and muscle engagement, especially in the rear delts and upper back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on Slow, Deliberate Motion: Perform each repetition with steady, controlled movement rather than rushing. As you pull the bar toward your upper body, concentrate on activating the rear delts by keeping the motion smooth and deliberate. Lower the bar just as slowly—this controlled pace increases time under tension, which is crucial for muscle development and injury prevention.
Choose the Right Hand Placement: Position your hands slightly wider than shoulder-width on the bar. This spacing helps isolate the rear delts more effectively and supports proper shoulder alignment. Gripping too narrowly may reduce the exercise’s effectiveness and could place unnecessary pressure on your wrists or elbows.
Keep the Weight Manageable: Select a load that allows you to maintain form without compromising control. Using too much weight often leads to swinging or jerky motions, which can shift the focus away from the target muscles and increase the risk of strain or injury. Prioritize proper technique over heavy lifting.
How Not to Perform
Soon to be added!
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
