deltssmith machine
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
delts
Secondary muscles
trapeziusrhomboidsbiceps
Primary body parts
shoulders
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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