How to do the Smith One Arm Row
Smith One Arm Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Smith One Arm Row demonstration · © GymiaFit
Smith One Arm Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith One Arm Row step by step
- 1Adjust the height of the smith machine bar to waist level.
- 2Stand facing the smith machine with your feet shoulder-width apart.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Grasp the bar with one hand using an overhand grip, with your palm facing down.
- 5Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
- 7Repeat for the desired number of repetitions, then switch to the other arm.
Smith One Arm Row — questions
What muscles does the Smith One Arm Row work?
The Smith One Arm Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Smith One Arm Row?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith One Arm Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith One Arm Row?
Smith Bent Over Row, Smith Narrow Row, Smith Reverse Grip Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith One Arm Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.