Smith Single Arm Bent Over Row
Description
The smith single arm bent over row is a unilateral row variation in a smith machine. The lifter grips the bar with one hand and rows it up to the side. The fixed bar path takes balance out and lets the lifter focus on pulling with one arm at a time.
Muscle Group
Equipment Required
Smith Single Arm Bent Over Row Instructions
- Set up a smith machine bar at knee height.
- Stand sideways to the bar with feet hip width apart.
- Grip the bar with one hand near the center.
- Unrack the bar and step back into a hinged position.
- Hinge forward with a flat back and brace the other hand on a support.
- Let the bar hang at arms length.
- Pull the bar up to the side of the body by driving the elbow back.
- Squeeze the lat hard. Lower with control. Switch sides and repeat.
Smith Single Arm Bent Over Row Form & Visual
Smith Single Arm Bent Over Row Benefits
- Strong unilateral back builder
- Fixed bar path
- Trains the lats
- Builds back thickness
- Useful back move
- Strong machine move
Smith Single Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Posterior deltoid
Smith Single Arm Bent Over Row Variations & Alternatives
- DB Single Arm Row
- T-Bar Row
- Cable Row
- Meadows Row
