Smith one arm row

How to do it

1. 1Set 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. 4Grip the bar with one hand using an overhand grip, palm facing down.
5. 5Keep your elbow close to your body and pull the bar toward 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 reps, then switch to the other arm.

More upper back exercises

• Back leverBodyweight
• Dumbbell palm rotational bent over rowDumbbells
• Elbow lift - reverse push-upBodyweight
• Front lever repsBodyweight
• Lever one arm lateral high rowLeverage machine
• Upper back stretchBodyweight
• Standing archerBodyweight
• Chin-ups (narrow parallel grip)Bodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.