Smith Rear Delt Row

deltsshoulderssmith machine

Matutunan kung paano gawin ang Smith Rear Delt Row nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Trapezius, Rhomboids, Biceps.

Smith Rear Delt Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Rear Delt Row

Sundin ang mga hakbang na ito para maisagawa ang Smith Rear Delt Row nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na ang dibdib ay nakakabit sa pad at mga paa ay patag sa sahig.
  2. 2Hawakan ang mga hawakan na may overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat.
  3. 3Panatilihing tuwid ang likod at nakaengage ang core habang hinihila ang mga hawakan patungo sa dibdib, pinagsasama ang mga shoulder blade.
  4. 4Sandaling itigil sa tuktok ng kilusan, pagkatapos ay dahan-dahang bitawan ang mga hawakan pabalik sa panimulang posisyon.
  5. 5Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Smith Rear Delt Row

Primary

delts

Secondary

trapeziusrhomboidsbiceps

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Rear Delt Row?

Ang Smith Rear Delt Row ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Trapezius, Rhomboids, Biceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Smith Rear Delt Row?

Ang Smith Rear Delt Row ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Rear Delt Row nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na ang dibdib ay nakakabit sa pad at mga paa ay patag sa sahig. Hawakan ang mga hawakan na may overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat. Panatilihing tuwid ang likod at nakaengage ang core habang hinihila ang mga hawakan patungo sa dibdib, pinagsasama ang mga shoulder blade. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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