Smart Workout Diary

Machine Rear Delt Row

The machine rear delt row is a seated pulling exercise performed on a rear-delt row machine with the elbows traveling out to the sides. It primarily targets the rear deltoids while also training the upper back and shoulder-blade control. It supports shoulder development, balanced upper-body training, and pulling strength.

Demonstration

Machine Rear Delt Row — demonstration 1
Machine Rear Delt Row — demonstration 2

Instructions

  1. Adjust the machine so the seat and chest pad place the handles at about shoulder height. Select a light load to learn the movement.
  2. Sit tall with your chest against the pad, feet planted, and a neutral spine. Grip the handles with relaxed wrists.
  3. Set your shoulders by keeping them down away from your ears and bracing your torso against the pad.
  4. Pull the handles back by driving your elbows out and slightly behind you. Squeeze the rear shoulders and shoulder blades without shrugging.
  5. Return slowly until your arms are comfortably extended, keeping control and avoiding a forward shoulder collapse. Repeat for the planned repetitions.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: if you must swing, shrug, or lose contact with the chest pad, reduce the weight.
  2. Lead with the elbows: keep them wide rather than pulling them tightly toward your ribs.
  3. Control both phases: pause briefly at the contracted position and resist the weight on the return.
  4. Breathe steadily: exhale as you pull and inhale as you return.
Exercise library