maratoolSmith Machine Rear Deltoid Row
How to do the smith machine rear deltoid row
- This is an exercise for rear deltoid,shoulder, biceps and back strengthening.
- Set the bar to the lowest setting.
- Place your feet shoulder width apart with a slight bend in the knees.
- Bend at the waist while keeping your back straight and chest parallel to the floor.
- Grasp the bar slightly wider than your shoulders with an overhand grasp and your arms straight with a slight bend in the elbows.
- Raise the bar with a controlled motion to the lower part of your chest by bending and elevating your elbows.
- Hold for a moment and then lower to the starting position.
- Repeat.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Even with a single joint doing the moving, the muscle is not working alone — the mid-back retracts the shoulder blades so the shoulder has something solid to work from; the biceps add force at the elbow.
Every exercise for:ShouldersMiddle backBiceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A Smith machine runs the bar on a fixed track. You never have to balance it, so you can chase the target muscle harder, but your joints have to accept the path the rails picked.
Every exercise using:Smith machine
These train the shoulders too, using equipment this one does not:
- Standing Alternating Dumbbell Pressdumbbell
- Standing Barbell Press Behind Neckbarbell
- Standing Low-Pulley Deltoid Raisecable
- Standing Two-Arm Overhead Throwmedicine ball
- Two-Arm Kettlebell Cleankettlebell
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.