smith one arm row
Back ·Machine ·Beginner
Muscles worked
Upper Back
Biceps
Forearms
How to do 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.
Track smith one arm row in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start free