Exercises / Back / Smith One Arm Row

Smith One Arm Row

Smith One Arm Row: step-by-step technique, the muscles it works and a demo clip. Equipment: machine.

Technique demo: Smith One Arm Row
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentmachine
  • Body partback
Primary muscles
upper back, biceps
Secondary muscles
forearms
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How to do it

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

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