Smith Rear Delt Row
Learn how to do the Smith Rear Delt Row with proper form and technique. This smith machine exercise primarily targets your Delts, with secondary emphasis on Trapezius, Rhomboids, Biceps.
How to Do the Smith Rear Delt Row
Follow these steps to perform the Smith Rear Delt Row with correct form:
- 1Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
- 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
Smith Rear Delt Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Rear Delt Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Rear Delt Row work?
The Smith Rear Delt Row primarily targets your Delts. Secondary muscles worked include Trapezius, Rhomboids, Biceps. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Smith Rear Delt Row?
The Smith Rear Delt Row requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Rear Delt Row with proper form?
Start by Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Rear Delt Row?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Rear Delt Row?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Rear Delt Row best for?
The Smith Rear Delt Row fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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