Smith One Arm Row
Description
The Smith one arm row is performed at a Smith machine with the bar set low. Standing perpendicular to the bar, you grip it with one hand and row it up to your hip. The fixed bar path eliminates balance demands while the single-arm pattern allows focused back work and corrects imbalances.
Muscle Group
Equipment Required
Smith One Arm Row Instructions
- Set the Smith machine bar at hip height.
- Stand perpendicular to the bar with your right side toward it.
- Grip the bar with your right hand and step back into a bent over position.
- Plant your left hand on a bench or your left thigh for support.
- Brace your core and pull your shoulders back.
- Row the bar up by driving your right elbow back toward your hip.
- Squeeze your right shoulder blade at the top.
- Lower the bar back down with control. Complete reps, switch sides.
Smith One Arm Row Form & Visual
Smith One Arm Row Benefits
- Single-arm back work corrects imbalances
- Smith fixed bar path eliminates balance demands
- Builds back size and thickness
- Strong lat engagement
- Useful for hypertrophy training
- Allows progressive heavy loading
Smith One Arm Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
- Posterior deltoid
Smith One Arm Row Variations & Alternatives
- Dumbbell One Arm Row
- Bent Over Row
- T-Bar Row
- Cable Row
