Smith Rear Delt Row
Also known as: smith machine rear delt row
Smith Rear Delt Row trades complexity for overhead strength that holds up, and it works well after overhead pressing.
How to do 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.
Smith Rear Delt Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Rear Delt Row Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Smith Rear Delt Row
Swap Smith Rear Delt Row For
Smith Rear Delt Row — Frequently Asked Questions
How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Rear Delt Row work?
The Smith Rear Delt Row primarily targets the delts. It is classified as a shoulders exercise and is performed with a Smith machine.
How many sets and reps of the Smith Rear Delt Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Rear Delt Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Rear Delt Row?
Try the Barbell Standing Close Grip Military Press, Arnold Press or the Lever Shoulder Press V. 2. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Rear Delt Row the same as the smith machine rear delt row?
Yes. The Smith Rear Delt Row is also commonly called the smith machine rear delt row. Different gyms and training programs label it differently, but "smith machine rear delt row" refer to this same movement.
