Smith Machine Rear Delt Row
The Smith machine rear delt row targets the posterior deltoids and upper back by rowing with a wider grip and higher elbow angle than a standard row. Hinge forward and row the bar toward your upper chest with elbows flared.
How to Perform
Set the bar at knee height and grip wider than shoulder-width.
Hinge at the hips until your torso is nearly parallel to the floor.
Row the bar toward your upper chest with elbows flared out to the sides.
Squeeze your shoulder blades and rear delts at the top.
Lower with control, fully extending your arms at the bottom.
Common Mistakes to Avoid
Using a standard row grip (close and low), which shifts work to the lats.
Standing too upright, reducing the rear delt emphasis.
Jerking the weight up instead of rowing with control.
Muscle Activation
Variations
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