Smith Single Arm Bent-Over Row
Smith Single Arm Bent-Over Row Exercise Description
The Smith Single-Arm Bent-Over Row is a unilateral horizontal pulling exercise performed on a fixed bar path. It primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors (biceps brachii, brachialis, brachioradialis). The hip-hinged position requires core and spinal erector engagement to maintain a neutral spine. Using the Smith machine’s guided vertical track reduces balance demands, allowing focused scapular retraction and depression while you row. Training one side at a time can improve side-to-side coordination and technique awareness. Keep the movement controlled throughout to emphasize the back muscles rather than momentum.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Longissimus, Multifidus, Quadratus Lumborum, 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 Single Arm Bent-Over Row Exercise
‘- Set the Smith machine safeties just below your planned bottom position.
– Stand side-on to the bar with feet about hip-width; place the working hand slightly inside the bar’s midpoint.
– Hip hinge: push hips back, slight knee bend, neutral spine, chest angled toward the floor; keep the neck in line with the torso.
– Brace the trunk; place the non-working hand on the thigh or the rack for support without twisting.
– Grip the bar firmly with a neutral wrist (overhand or underhand is acceptable); keep the forearm roughly vertical under the shoulder.
– Let the working arm straighten without hanging on passive tissues; shoulders stay packed (down and back).
– Initiate the row by drawing the shoulder blade toward the spine (retraction) and slightly down (depression), then drive the elbow back toward the hip/ribs.
– Row until the upper arm reaches the torso without shrugging or rotating the trunk; pause briefly with the scapula set.
– Lower the bar under control until the elbow extends, maintaining a neutral spine and quiet torso.
– Keep the bar close to the body and the elbow close to your side throughout.
– Switch sides and repeat, matching technique and range of motion.
Smith Single Arm Bent-Over Row Tips
‘- Set the Smith machine safeties just below your planned bottom position before starting.
– Stand side-on to the bar with feet about hip-width and place your working hand slightly inside the bar’s midpoint.
– Hip hinge by pushing your hips back with a slight knee bend, keeping a neutral spine and chest angled toward the floor, with your neck in line with your torso.
– Brace your trunk and use your non-working hand on your thigh or the rack for support without twisting your torso.
– Grip the bar firmly with a neutral wrist and keep your forearm roughly vertical under your shoulder.
– Let your working arm straighten without passively hanging, keeping your shoulders “packed” down and back.
– Start the row by pulling your shoulder blade toward your spine and slightly down before driving the elbow back toward your hip or ribs.
– Keep the bar close to your body and your elbow close to your side throughout the movement.
– Row until your upper arm reaches your torso without shrugging or rotating your trunk, then pause briefly with your scapula set.
– Lower the bar under control until your elbow extends, maintaining a neutral spine and quiet torso, then switch sides and match technique and range of motion.
Smith Single Arm Bent-Over Row Beginner Introduction
The Smith Single-Arm Bent-Over Row is a single-side back exercise using the Smith machine’s guided bar, giving a more controlled path than a free-weight row. One arm works at a time, which can highlight differences between sides and encourage more mindful movement. The torso is tipped forward with a straight back while the bar travels mostly up and down, turning this into a pulling pattern that emphasizes the lats, traps, and upper back, with help from the rear shoulder, biceps, and forearms.
Because the body is hinged at the hips, the core and lower back stay active to keep the trunk steady while the arm moves. The machine’s fixed track means balance plays a smaller role, shifting attention toward drawing the upper arm back and bringing the shoulder blade smoothly toward the spine without excessive body swing. This creates a back-focused row that blends stability, control, and strength-building for each side of the body individually.