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Upper back · Smith machine · Intermediate

How to do Smith One Arm Row

The smith one arm row is a unilateral back exercise performed on a smith machine, targeting the upper back and engaging the biceps and forearms as secondary muscles. It requires stability, coordination, and proper form to execute safely and effectively.

Smith One Arm Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Smith machine
Level
Intermediate
Category
Back

How to do Smith One Arm Row, step by step

  1. Adjust the height of the smith machine bar to waist level.
  2. Stand facing the smith machine with your feet shoulder-width apart.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
  5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
  7. Repeat for the desired number of repetitions, then switch to the other arm.

Station taken, or training at home? Alternatives to Smith One Arm Row →

Muscles worked

Smith One Arm Row works your upper back as the main mover, with help from your biceps and forearms.

Track Smith One Arm Row in SPLYT

Smith One Arm Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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