10 Best Smith Rear Delt Row Alternatives for Limited Equipment

Ranked Smith Rear Delt Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Rear Delt Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Smith Upright Row

   78% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the smith machine.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged.
   4. Pull the barbell up towards your chin, leading with your elbows.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a machine, the same as the Smith Rear Delt Row
   • Body position: standing, the same as the Smith Rear Delt Row
2. 

   2. Face Pull

   75% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. 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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
3. 

   3. Smith Machine One-arm Upright Row

   75% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. With the bar at thigh level, load an appropriate weight.
   2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
   3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
   4. After a brief pause, return the weight to the starting position.
   5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a machine, the same as the Smith Rear Delt Row
   • Body position: standing, the same as the Smith Rear Delt Row
4. Play demonstration

   4. Cable Rear Delt Row (Stirrups)

   74% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a stirrup handle to a low cable pulley and stand facing the machine.
   2. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
   4. With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
   5. Pause for a moment at the top of the movement, squeezing your shoulder blade.
   6. Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
   7. Switch sides and repeat the exercise with your right arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
   • Balance: harder to stay steady on than the Smith Rear Delt Row
5. Play demonstration

   5. Cable Rear Delt Row (With Rope)

   74% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope handle to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope handle with an overhand grip, palms facing each other.
   4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
   • Balance: harder to stay steady on than the Smith Rear Delt Row
6. 

   6. Cable Rope Rear-delt Rows

   73% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. 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.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. 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.
   5. 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. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
   • Balance: harder to stay steady on than the Smith Rear Delt Row
7. Play demonstration

   7. Band Standing Rear Delt Row

   72% match

   • Delts
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band under your feet.
   2. Hold the band handles with your palms facing each other and your arms extended in front of you.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Pull the band towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a band, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
   • Balance: harder to stay steady on than the Smith Rear Delt Row
8. 

   8. Upright Barbell Row

   69% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
   2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Rear Delt Row
   • Balance: harder to stay steady on than the Smith Rear Delt Row
9. Play demonstration

   9. Lever Lateral Raise

   69% match

   • Delts
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Exhale and raise your arms out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Smith Rear Delt Row
   • Equipment: a machine, the same as the Smith Rear Delt Row
   • Body position: standing, the same as the Smith Rear Delt Row
10. 

    10. Rack Delivery

    68% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
    2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
    3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: delts, the same as the Smith Rear Delt Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Rear Delt Row
    • Balance: harder to stay steady on than the Smith Rear Delt Row