Back / Intermediate / Compound (multi-joint)

Smith Machine Rear Delt Row

A bent-over wide-grip Smith machine row pulling toward the chest with flared elbows to target the rear delts and upper back.

At a glance

Primary

Rear delts, Upper back (rhomboids, mid/lower traps)

Secondary

Lats, Biceps, Forearms & grip, Lower back (erectors)

Equipment

Smith machine

Movement pattern

Row, Reverse fly

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Set the Smith bar low and stand behind it with feet shoulder-width apart.
2. Hinge at the hips with a flat back and grip the bar overhand, wider than shoulder width.
3. Row the bar toward your lower chest, driving the elbows out and up.
4. Squeeze the shoulder blades together, then lower under control.

Tips

• Keep the back flat throughout.
• Flare the elbows to bias the rear delts.

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