BackUpper BackArmsBicepsForearmsintermediateRare
Smith One Arm Row
How to do it
- 1The 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.
Coaching cues
- 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.
Equipment
machine
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