Smith Machine Rear Delt Row
Also known as: smith rear delt row, rear delt row smith machine, smith machine rear delt rows
- Primary muscleDelts
- EquipmentSmith Machine
- DifficultyBeginner
- TypeCompound · Pull
A chest pad and guided handles strip nearly all skill from this rear-delt row - no hinge, no balance, no bar path to steer - leaving only a wide, elbows-out pull and squeeze. That makes it one of the few rear-delt movements a beginner can take close to failure without form falling apart, which is where the small posterior delts respond best.
How to do the Smith Machine 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.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without smith machine
Frequently asked questions
What muscles does the Smith Machine Rear Delt Row work?
The Smith Machine Rear Delt Row primarily works the delts. It also involves the traps, rhomboids and biceps, which assist the movement and stabilise the joints.
Is the Smith Machine Rear Delt Row good for beginners?
Yes. The Smith Machine Rear Delt Row is rated beginner: it uses a smith machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Smith Machine Rear Delt Row?
If you cannot do the Smith Machine Rear Delt Row, try the Barbell Rear Delt Row, the Cable Seated Rear Delt Row or the High Pulley Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Smith Machine Rear Delt Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Smith Machine Rear Delt Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.