Are you struggling to achieve strong and defined rear delts despite regular gym visits and long hours of hard work? The smith rear delt row is an excellent exercise to target this muscle group and help you build a well-rounded physique. However, it’s not uncommon to find yourself unable to perform this exercise correctly and effectively. Don’t worry, you are not alone in this challenge. With the incorrect form, you’ll struggle to activate your rear deltoids and miss out on the benefits of this exercise. That’s why we brought this post to highlight the common mistakes and provide you with expert tips and tricks to help you perfect your form and take your rear delt game to the next level.
Smith Machine Rear Delt Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Infraspinatus, Teres Minor, Deltoid – Lateral, Trapezius – Middle, Trapezius – Lower, Brachialis, Brachioradialis, Rhomboids
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic or Auxiliary
Smith Machine Rear Delt Row Instructions
- Set up a Smith machine with the barbell at a comfortable height.
- Position your body in front of the barbell and grasp it with an overhand grip.
- Keep your back straight and shoulders rolled back.
- Pull the barbell towards your chest while squeezing your shoulder blades together.
- Pause and hold for a few seconds at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Rear Delt Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Deltoid – Lateral
- Infraspinatus
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
- Biceps Brach
Stabilizers
- Adductor Magnus
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Quadriceps
Antagonist Stabilizers
- None
Benefits of Smith Machine Rear Delt Row
The Smith Machine Rear Delt Row is an effective exercise for strengthening the posterior deltoid muscle. This exercise allows for full range of motion, allowing for greater muscle activation and a more intense workout. The motion also helps to stretch and strengthen the entire posterior shoulder region, which can improve overall shoulder stability and posture. Additionally, this exercise can help to improve strength and power in other exercises involving the posterior deltoid, such as the bent-over row. Ultimately, performing the Smith Machine Rear Delt Row in a strength training or fitness routine can help to improve overall strength and stability in the posterior deltoid muscle.
Tips for Performing Smith Machine Rear Delt Row
If you want to get fit and reap the benefits of Smith Machine Rear Delt Row, then following these tips is essential. With proper form and technique, this exercise can be a great way to target the rear deltoids and build strength in your back. Read on for some tips that will help you get the most out of your Smith Machine Rear Delt Row workout.
- Make sure you keep your elbows close to your torso during the entire movement. This will help to prevent over-stretching of the shoulder joint, which can lead to injury.
- Keep your shoulders and back engaged throughout the exercise. This will help to ensure you are targeting the correct muscles and activating them optimally.
- Keep your movements slow and controlled. Performing the exercise too quickly can lead to momentum taking over, rather than engaging the intended muscles.
Benefits and Tips Video
Frequent Mistakes To Avoid
When you are performing Smith Machine Rear Delt Rows, it’s important to be aware of the common mistakes that can occur while doing this exercise. Doing the exercise incorrectly can not only decrease the effectiveness of the exercise but can also lead to potential injury. In order to get the most out of your workout and stay safe, it is important to avoid these common mistakes.
- Not using proper form: It is important to maintain a flat back and keep your torso stationary throughout the movement. If you start to round your back or sway your torso, you may put unnecessary strain on your spine and risk injury.
- Not engaging your core: Make sure to keep your core engaged throughout the exercise. This will help to stabilize your body and keep your form consistent throughout the movement.
- Lifting too heavy: It is important to use a weight that is comfortable for you. If you try to lift too heavy, it can lead to incorrect form, which can increase your risk of injury.
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Variations and Complementary Exercises
There are a number of variations, complements, and alternatives to the Smith Machine Rear Delt Row that can help build strength and muscle in the back and shoulders. Here are some exercises to consider:
Barbell Bent Over Row
The Barbell Bent Over Row is a great complementary exercise to the Smith Machine Rear Delt Row. This exercise utilizes the same muscles as the Smith Machine Rear Delt Row, but works them in a different way. It allows for more range of motion and can be used to add variety to your back workout. It also helps to strengthen the lower back muscles and core, which are important for overall health and fitness. The Barbell Bent Over Row is an effective alternative to the Smith Machine Rear Delt Row and should be included in any back workout routine.
Barbell Rear Delt Row
Barbell Rear Delt Row is an effective exercise for targeting the rear delts and is a great complement or alternative to the Smith Machine Rear Delt Row. This exercise involves using a barbell, holding it with an overhand grip, and pulling it up towards your chest while keeping your back straight and your core engaged. This exercise works the rear delts and upper back muscles, and also helps to build strength and stability in the shoulders. It is great for developing overall upper body strength, as well as improving posture.
Cable Crossover Reverse Flys
Cable Crossover Reverse Flys are a great complementary or alternative exercise to Smith Machine Rear Delt Rows. It is similar in that it targets the same muscle groups, particularly the rear delts and rhomboids. However, Cable Crossover Reverse Flys allow for a greater range of motion and a deeper stretch, as well as more stability due to the cable system. Additionally, the cable system allows for continuous tension on the muscles, making it an ideal exercise for building strength and muscular endurance.
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Cable Rope Rear Delt Rows
Cable Rope Rear Delt Rows are an excellent complement or alternative to the Smith Machine Rear Delt Row. This exercise uses a cable machine with a rope attachment to target the rear deltoids. By using a rope instead of a barbell, it allows you to use a larger range of motion and more varied angles, which can help to target the rear deltoids more effectively. Additionally, cable rope rows can be performed standing or seated, and can be used with different grips such as overhand, underhand, and neutral grip. All of these features make it an ideal exercise to supplement or replace the Smith Machine Rear Delt Row.
Lever High Row (Machine)
The Lever High Row is a great machine for targeting the back muscles and making rear delt rows more effective. It is a great alternative or complementary exercise to the Smith Machine Rear Delt Row, as it works the same muscle groups but from a different angle. It requires a strong grip and can help build functional strength in the upper body. The Lever High Row also helps to increase stability, balance, and coordination, making it an ideal exercise for any gym-goer looking to improve their overall fitness.
Seated Cable Row
The Seated Cable Row is a great complementary or alternative exercise to the Smith Machine Rear Delt Row. It targets the same muscles of the back, specifically the lats, rhomboids, and traps. It can also help to strengthen the biceps, forearms and other stabilizing muscles. The Seated Cable Row requires the user to sit on a bench and pull the weight toward their chest using a cable machine. The exercise is performed in a seated position which helps to keep the back in a neutral position as opposed to being bent over like with the Smith Machine Rear Delt Row. This helps to reduce strain on the lower back. Additionally, the Seated Cable Row can be done with a variety of different grips which allows for a greater range of motion and further development of the targeted muscles.
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Opposing Complementary Exercises
In order to get the most out of your Smith Machine Rear Delt Row, it is important to work opposing muscle groups as well. The following exercises are great for targeting the antagonist muscles, helping you achieve a full-body workout and prevent muscular imbalances.
Barbell Bench Press
The barbell bench press is a great complimentary exercise to the Smith Machine Rear Delt Row. This exercise focuses on the chest, shoulders and triceps muscles, while the Smith Machine Rear Delt Row works the rear delts, middle back and lats. By pairing these two exercises together, you get a great full body workout that will help develop both opposing muscle groups. Both exercises involve pushing and pulling, which helps to create balance in your body. Additionally, by alternating between the two exercises you can keep your muscles engaged and promote good form.
Barbell Wide Reverse Grip Bench Press
The Barbell Wide Reverse Grip Bench Press is a great way to work the chest muscles and provide a complementary exercise to the Smith Machine Rear Delt Row. By using the opposing muscle group, the Barbell Wide Reverse Grip Bench Press helps to strengthen the chest muscles and improve overall stability. This exercise helps to increase strength and power in the chest, while working the back muscles with the Smith Machine Rear Delt Row. Both exercises together will help to develop overall strength, balance, and coordination.
Barbell Decline Wide Grip Press
The Barbell Decline Wide Grip Press is an effective exercise for strengthening the chest and shoulder muscles, and is a great complement to the Smith Machine Rear Delt Row. This exercise involves lying on a decline bench with your feet securely placed and gripping a barbell with your hands slightly wider than shoulder-width apart. From this position, press the barbell up until your arms are fully extended, and then slowly lower it back down. This exercise works the chest and shoulder muscles in the opposite way that the Smith Machine Rear Delt Row does, as it works them in a pushing motion rather than a pulling motion. As such, it is an excellent way to round out your routine and ensure that all muscles are being worked.
Build Stronger Shoulders With The Smith Rear Delt Row
If you want to build strong and defined shoulders, don’t forget about your rear delts. The Smith rear delt row is a fantastic exercise that targets this often-neglected area. This exercise can help improve your posture, prevent shoulder injuries, and enhance your overall upper body strength. The Smith machine allows for a controlled range of motion, ensuring proper form and reducing the risk of injury. Incorporate the Smith rear delt row into your workout routine to achieve well-rounded and impressive shoulders.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Machine Exercises
