TETSUSmith One Arm Row
The Smith One Arm Row is a smith machine exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Smith One Arm Row
- Adjust the height of the smith machine bar to waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the bar with one hand using an overhand grip, with your palm facing down.
- Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Smith One Arm Row work?
The Smith One Arm Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Smith One Arm Row?
You need a smith machine to perform the Smith One Arm Row.
How many sets and reps of the Smith One Arm Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith One Arm Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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