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All exercises

Smith one arm row

Intermediate

Smith one arm row is a compound smith machine exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Smith machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Bodyweight standing close-grip one arm rowBodyweight
  • Kettlebell one arm rowKettlebell
  • Smith bent over rowSmith machine

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 3 min restSmith one arm row

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