Smith One Arm Row
Smith One Arm Row Exercise Description
The Smith One-Arm Row is a unilateral, hip-hinged horizontal pull performed on a guided bar path. It primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with assistance from the posterior deltoid and elbow flexors; the trunk musculature works to resist rotation and keep the torso stable. The machine’s fixed vertical track adds external stability, helping you focus on neutral-spine positioning, scapular control, and a consistent bar path. Think “hinge at the hips, brace, shoulder blade back and down, elbow close to the torso.” Each rep should initiate with the scapula (retraction and slight depression), followed by the elbow driving back toward the hip, then a controlled return to full arm extension without rounding the back or shrugging the shoulder.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Smith Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith One Arm Row Exercise
‘- Set the Smith bar around mid-shin to knee height and position safety stops just below your lowest reach.
– Stand sideways to the bar with feet about shoulder-width; hinge at the hips with a neutral spine and slight knee bend. Keep your torso roughly parallel to the floor.
– Place the working hand on the bar slightly inside its midpoint to help keep the carriage level; wrap the thumb and keep the wrist neutral.
– Lightly brace the other hand on the machine frame or a stable support for balance.
– Inhale to brace; set the shoulder by drawing the scapula back and slightly down.
– Row by driving the elbow back toward the hip, keeping it close to your side and the shoulder down (no shrugging or torso rotation).
– Stop when the upper arm reaches the line of your torso; do not jam the bar into your ribs.
– Lower the bar under control until the elbow fully extends while maintaining a neutral spine.
– Keep your head in line with your torso and the bar moving vertically; breathe steadily.
– Let the bar settle onto the safeties before switching sides.
Smith One Arm Row Tips
‘- Set the bar around mid-shin to knee height and safeties just below your lowest reach before starting.
– Stand sideways to the bar with feet about shoulder-width and hinge at the hips to bring your torso roughly parallel to the floor.
– Maintain a neutral spine with a slight knee bend and your head in line with your torso.
– Grip the bar slightly inside its midpoint with a wrapped thumb and neutral wrist to help keep the carriage level.
– Lightly brace your non-working hand on the frame or a stable support for balance, without leaning heavily on it.
– Before rowing, inhale to brace and set the shoulder by drawing the scapula back and slightly down.
– Drive the elbow back toward your hip, keeping it close to your side and the shoulder down, avoiding shrugging or torso rotation.
– Stop the row when your upper arm reaches the line of your torso instead of jamming the bar into your ribs.
– Lower the bar under control to full elbow extension, keeping a neutral spine and the bar moving vertically as you breathe steadily.
– At the end of the set, let the bar settle fully onto the safeties before switching sides.
Smith One Arm Row Beginner Introduction
The Smith One-Arm Row is a single-side back exercise performed on a Smith machine, using the bar’s fixed track to guide the movement. The lifter stands beside the bar in a bent-over position, pulling it with one hand while the other hand lightly supports balance on the frame. Because the bar travels straight up and down, attention can shift toward body alignment, smooth motion at the shoulder blade, and a steady tempo instead of worrying about steering the weight.
This row emphasizes the lats, upper back, mid traps, rear shoulder, and biceps, while the core works hard to stop the torso from twisting as the weight moves. Each repetition flows from the shoulder blade drawing back, followed by the elbow driving toward the hip and then extending again in a calm, controlled way. The spine remains long and level with the head following the line of the torso, creating a strong, stable base for powerful pulling on each arm independently.