Intermediate
SMITH REAR DELT ROW
Shoulders
Body Part
Delts
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Biceps
Trapezius
Rhomboids
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
2
Step:2 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
4
Step:4 Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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