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Beginner
Delts
Smith Rear Delt Row
This is a machine exercise that works the back of your shoulders and upper back. You lie with your chest against a pad and pull a bar toward you. The machine helps keep the movement steady while you squeeze your shoulder blades together.
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How to Perform
- 1Set the seat height and sit or lie on the machine so your chest touches the pad and your feet are flat on the floor.
- 2Hold the handles with your palms facing down, placing your hands a bit wider than your shoulders.
- 3Keep your back straight and your stomach muscles tight. Pull the handles toward your chest and squeeze your shoulder blades together.
- 4Stop for a second at the top, then slowly let the handles go back to where they started.
- 5Do this again for as many times as you need.
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