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.
Ranked Smith Rear Delt Row Alternatives
1. Smith Upright Row
78.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, facing the smith machine.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the barbell up towards your chin, leading with your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
2. 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.
3. Smith Machine One-Arm Upright Row
74.6% MatchHow to perform this exercise
- With the bar at thigh level, load an appropriate weight.
- 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.
- 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.
- After a brief pause, return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
4. 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.
5. 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.
6. 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.
7. 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.
8. Upright Barbell Row
69.1% MatchHow to perform this exercise
- 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.
- 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
9. Lever Lateral Raise
69.1% MatchHow to perform this exercise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Exhale and raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
10. Rack Delivery
67.7% MatchHow to perform this exercise
- 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.
- 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.
- 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.
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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