10 Best Smith Rear Delt Row Alternatives for Limited Equipment

The Smith Rear Delt Row is done standing with a Smith machine. Ranked closest by our scoring: the Smith Upright Row, the Face Pull and the Smith Machine One-arm Upright Row.

Smith Rear Delt RowWatch the Smith Rear Delt Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Rear Delt Row

The steps for the Smith Rear Delt Row itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids, biceps · Smith-machine · Intermediate · Compound

  1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Upright RowPlay demonstration

    1. Smith Upright Row

    78% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Smith-machine
    How to perform it
    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. Face Pull

    2. Face Pull

    75% match

    Delts · Intermediate · Compound

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

    • Cable
    How to perform it
    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. Smith Machine One-arm Upright Row

    3. Smith Machine One-arm Upright Row

    75% match

    Delts · Intermediate · Compound

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

    • Machine
    How to perform it
    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
  7. Band Standing Rear Delt RowPlay demonstration

    7. Band Standing Rear Delt Row

    72% match

    Delts · Intermediate · Compound

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

    • Band
    How to perform it
    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

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