smith rear delt row
smith rear delt row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
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.
Step 2
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Step 3
Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
Step 4
Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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