Smith Machine Deltoid Row

Instructions

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.