TETSUBack Lever vs Smith One Arm Row
The Back Lever and the Smith One Arm Row both train the upper back as their primary muscle. The Back Lever is bodyweight-only while the Smith One Arm Row uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Back Lever | Smith One Arm Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps, forearms and core | biceps and forearms |
| Equipment | bodyweight | smith machine |
| Steps in our guide | 6 | 7 |
How each one starts
Back Lever — first steps
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Smith One Arm Row — first steps
- Adjust the height of the smith machine bar to waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Back Lever needs no equipment and scales through leverage, tempo and reps. The Smith One Arm Row fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Back Lever better than the Smith One Arm Row?
Neither is universally better — both train the upper back as the primary mover. The Back Lever needs no equipment and scales through leverage, tempo and reps, while the Smith One Arm Row fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Back Lever and the Smith One Arm Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Back Lever and the Smith One Arm Row work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps, forearms and core for the Back Lever versus biceps and forearms for the Smith One Arm Row.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.