Smith Rear Delt Row

Smith Rear Delt Row

The Smith Rear Delt Row is a highly effective exercise that targets the rear deltoids, which are located at the back of your shoulders. This exercise not only helps to improve posture and shoulder stability but also contributes to a well-rounded upper body workout. The Smith machine, a piece of gym equipment featuring a barbell on a fixed vertical track, is the primary equipment for performing this exercise. It offers stability and support, making it suitable for individuals at different fitness levels. During the Smith Rear Delt Row, your shoulder blades are retracted, promoting better posture and reducing the risk of shoulder injuries. This exercise primarily engages the rear deltoids, along with other muscles like the rhomboids, trapezius, and biceps. By targeting these muscles, you'll enhance your upper body strength and muscle definition. Adding the Smith Rear Delt Row to your workout routine can be beneficial, especially if you're aiming to balance out your shoulder development or target specific muscles for improved aesthetics and functionality. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as your strength progresses. While the Smith Rear Delt Row is an excellent exercise, it's also crucial to maintain a balanced fitness program that incorporates exercises for all major muscle groups. Consider working with a fitness professional to design a comprehensive workout routine tailored to your needs and goals. Remember to listen to your body, use proper form, and stay consistent to achieve optimal results. Incorporating a variety of exercises into your fitness regimen will help keep your workouts engaging and avoid plateaus.


  • Adjust the height of the Smith machine bar to waist level.
  • Stand facing the bar with your feet shoulder-width apart and a slight bend in your knees.
  • Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Maintain a straight back and lean forward at the waist, keeping your core engaged.
  • Pull the bar towards your upper abdomen, squeezing your shoulder blades together as you do so.
  • Pause for a moment, then slowly lower the bar back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that allows you to maintain proper form throughout the exercise.
  • Maintain a neutral spine and engage your core throughout the movement.
  • Squeeze your shoulder blades together at the top of the movement to fully engage your rear delts.
  • Focus on pulling with your elbows instead of your hands to target the right muscles effectively.
  • Keep your wrists and forearms in a stable and straight position during the exercise.
  • Avoid using momentum or swinging your body to lift the weight, as this reduces the effectiveness of the exercise.
  • Control the weight on the way down to work your muscles eccentrically as well.
  • Don't forget to breathe properly, exhaling as you pull the weight towards you and inhaling as you return to the starting position.
  • Progressively increase the weight as you get stronger to continue challenging your muscles.
  • Listen to your body and avoid any exercises or weights that cause pain or discomfort.
  • Consult with a fitness professional to ensure proper form and technique.


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