The Smith Rear Delt Row is an exercise that targets the muscles in the upper back and shoulders, specifically the rear deltoids. This exercise also engages the trapezius muscles and upper back muscles.
How to perform
To perform the Smith Rear Delt Row, follow these step-by-step instructions:1. Start by adjusting the Smith machine bar to a height that is slightly below shoulder level.
2. Stand facing the machine with your feet shoulder-width apart and knees slightly bent.
3. Grasp the bar with an overhand grip, palms facing down, with your hands slightly wider than shoulder-width apart.
4. Keeping your back straight and core engaged, hinge at the hips and lower your torso towards the bar, keeping your arms fully extended.
5. Pull the bar towards your upper abdomen, leading with your elbows and squeezing your shoulder blades together at the top of the movement.
6. Slowly lower the bar back to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise to avoid injury. Keep your core engaged, back straight, and avoid using momentum to complete the movement. Start with a light weight to ensure proper technique and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.