Middle Back Exercises

Smith Machine Rear Deltoid Row

This exercise works your upper back to improve your posture and prevent muscle imbalance.

Smith Machine Rear Deltoid Row - Step 1 Smith Machine Rear Deltoid Row - Step 2


  1. Stand with your feet shoulder-width apart and your knees slightly bent. Keeping good posture, bend forward at the waist until your chest is parallel to the floor. Grasp the bar with a wide overhand grip. Keeping your chest still, pull the bar up as far as possible. Hold briefly then lower the the starting position in a controlled manner.


  • It doesn't take a lot of weight for this exercise to be challenging. Be sure you can maintain good form so you don't injure your back.

Smith Machine Rear Deltoid Row - Muscles Worked

Primary Muscle: Middle Back
Secondary Muscle: None
Equipment Type: Machine

Did You Know? You are twice as likely to reach your goals if you track your progress!