Set the Smith machine bar to waist height or place a barbell on a rack at waist height.
Lie under the bar with your knees bent. Grab onto the bar with an overhand grip, slightly wider than shoulder-width apart.
Lift your torso off the floor so that you’re hanging off the bar. Your elbows should be extended and your torso should be horizontal.
Execution
Keeping your back neutral and your elbows perpendicular to your torso, exhale as you pull your chest up toward the bar.
Hold for a count of two.
Inhale as you lower your torso to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
The bent-knee inverted rear delt row is a horizontal pulling exercise that targets the posterior parts of your shoulders and synergistically activates the muscles of your back and arms.
To target the posterior deltoids, make sure your elbows are out to the sides when pulling your chest up towards the bar. At the top of the motion, your elbows should be directly beside your shoulders.
Keep your back and neck neutral throughout the exercise.
Make the bent-knee inverted rear delt row more challenging by straightening your knees. On the other hand, make the exercise easier by setting the bar higher.
