smith rear delt row

Instructions

1. 1

   Step 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. 2

   Step 2: Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Step 3: Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.

4. 4

   Step 4: Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions.