Smith Rear Delt Row
The Smith Rear Delt Row primarily works the Posterior Deltoid, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Adductor Magnus, Biceps Brachii (Long Head), Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris. It is a smith machine compound exercise at beginner difficulty.
A smith machine compound pull exercise targeting the Posterior Deltoid.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Stand near low smith bar. Bend knees and bend over bar with back straight. Grasp bar with wideoverhand grip. Disengage bar by rotating bar back. Execution: Keeping upper arm perpendicular to torso, pull bar up toward upper chest until upper arms are just beyond parallel to floor. Return and repeat. Comments: If upper arm travels closer than perpendicular to trunk,latissimus dorsibecomes involved. Elbows should be raised directly lateral to shoulders. Positioning torso at 45° is not sufficient angle to target rear deltoids. Keep torso bent over approximately horizontal. Knees are bent in effort to keep low back straight (SeeHamstring Inflexibility).
Alternative Exercises
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