Shoulders exercise · smith machine
Smith Rear Delt Row
The smith rear delt row is a smith machine exercise that targets the shoulders (deltoids), with the trapezius, rhomboids and biceps assisting.
- Target muscle
- Delts
- Also works
- Trapezius, rhomboids, biceps
- Equipment
- Smith machine
- Body part
- Shoulders
How to do the smith rear delt row
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius, rhomboids and biceps work as secondary muscles. See all shoulder exercises or every smith machine exercise.
