10 Best Smith Rear Delt Row Alternatives for Limited Equipment
If you can’t use a Smith rear delt row, choose movements that create horizontal abduction and external rotation of the shoulder. Try cable face pulls, bent-over dumbbell reverse flyes, band pull-aparts, or wide-grip inverted rows. Cue: lead with the elbows, hinge at the hips, and squeeze the posterior deltoid each rep.
Original Exercise: Smith Rear Delt Row
How to Perform Smith Rear Delt Row
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Best Smith Rear Delt Row Alternatives
1. Face Pull
75.2% MatchHow to perform this exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
2. Cable Rear Delt Row (with Rope)
73.9% MatchHow to perform this exercise
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
3. Cable Rear Delt Row (stirrups)
73.9% MatchHow to perform this exercise
- Attach a stirrup handle to a low cable pulley and stand facing the machine.
- Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- Pause for a moment at the top of the movement, squeezing your shoulder blade.
4. Band Pull Apart
73.7% MatchHow to perform this exercise
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
5. Cable Rope Rear-Delt Rows
73.1% MatchHow to perform this exercise
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
6. Band Standing Rear Delt Row
72.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
7. Cable Rear Delt Fly
69.4% MatchHow to perform this exercise
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
8. Dumbbell Upright Row
67.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Cable Kneeling Rear Delt Row (with Rope) (male)
65.9% MatchHow to perform this exercise
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
10. Barbell Thruster
65.8% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
Why You Might Need a Smith Rear Delt Row Alternative
You may substitute the Smith rear delt row for several reasons: no access to a Smith machine, shoulder pain with the bar path, or a need for unilateral work to fix imbalances. Alternatives let you control scapular motion and external rotation, which drive posterior delt activation. For instance, face pulls emphasize external rotation and scapular depression; cue a tall chest and pull the rope to your forehead to maximize rear delt engagement. Unilateral dumbbell reverse flyes let you correct side-to-side strength differences and maintain a neutral spine, reducing compressive forces through the thoracic spine compared with a fixed bar path.
How to Choose the Right Substitute
Choose a replacement based on equipment, desired muscle emphasis, and joint tolerance. If you want pure posterior deltoid activation, pick movements that bias horizontal abduction and external rotation, like cable face pulls or dumbbell reverse flyes; cue pulling with elbows high and externally rotating the humerus. If you lack weights, use band pull-aparts or wide-grip inverted rows to maintain horizontal plane tension. For imbalance correction, pick unilateral variations and start with 8-12 controlled reps, focusing on slow eccentrics to increase time under tension and motor control.
Frequently Asked Questions
What muscles does Smith Rear Delt Row work?
The exercise primarily targets the posterior (rear) deltoid and the middle trapezius through horizontal abduction and scapular retraction. Secondary muscles include the rhomboids and the posterior rotator cuff, which stabilize external rotation during the pull.
What is the best bodyweight alternative to Smith Rear Delt Row?
A wide-grip inverted row with elbows flared toward horizontal abduction is a top bodyweight substitute. Keep your shoulders depressed, lead with the elbows, and squeeze the rear delts at the top to emphasize posterior deltoid activation.
Can I build muscle without doing Smith Rear Delt Row?
Yes. You can build posterior deltoid mass with exercises that produce horizontal abduction and external rotation, such as dumbbell reverse flyes, cable face pulls, and band pull-aparts. Focus on progressive overload, strict technique, and full range of motion to stimulate hypertrophy.
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