Smith Rear Delt Row

Setup

1. 01Set the Smith bar to a low position around knee height.
2. 02Take a wide overhand grip, well outside shoulder width.
3. 03Hinge at the hips until the torso is near parallel to the floor.
4. 04Unhook the bar and let it hang with arms straight.

Execution

1. 01Row the bar toward the upper chest with the elbows flared out wide.
2. 02Drive the elbows up and back until the upper arms pass the torso line.
3. 03Pause briefly with the bar near the upper chest.
4. 04Lower under control to a full hang without dropping the chest.

Checkpoints

• -Elbows stay high and wide, roughly in line with the shoulders.
• -The bar touches the upper chest, not the stomach.
• -Torso angle stays fixed near parallel through the set.
• -The rear delts, not the lats, drive the pull.

Common mistakes

• -Pulling low to the belly and turning it into a lat row.
• -Standing up as the set fatigues to shorten the range.
• -Yanking with the arms instead of leading with the elbows.
• -Loading too heavy for a strict, elbow-led pull.