Smith Machine Rear Delt Row

Body region

• Shoulders
• Back

Equipment

• Smith Machine

Technique

1. Set the Smith bar at about knee height, hinge with soft knees to grip it overhand clearly wider than shoulder width, and unhook it.
2. Hold the hinge with a flat back, torso close to horizontal.
3. Let the bar hang below your shoulders.
4. Row the bar to your upper chest with the elbows flared out to the sides.
5. Lower slowly until the arms are straight, then re-hook the bar after the set.

Cues

• Keep the upper arms roughly at right angles to the body.
• Pull with the back of the shoulders, not the biceps.
• Stand so the bar path stays just in front of your legs.

Common mistakes

• Tucking the elbows so it becomes a regular row.
• Standing up more with every rep.
• Rounding the lower back.

Alternatives

• Dumbbell Rear Delt Row
• Cable Rear Delt Row
• Face Pull