Smith Single Arm Bent Over Row

Muscles worked

Setup

1. Set the Smith machine bar to its lowest setting or just below knee height.
2. Stand perpendicular to the bar with a staggered stance, placing the foot opposite your working arm forward.
3. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core braced.
4. Grip the center of the bar with an overhand grip, ensuring your arm is fully extended.

How to do it

1. Exhale as you pull the bar toward your hip, driving your elbow back and up while keeping it tucked close to your side.
2. Squeeze your shoulder blade toward your spine at the top of the movement to maximize contraction in the traps and lats.
3. Inhale as you slowly lower the bar back to the starting position under control, following a 2-3 second eccentric tempo.
4. Complete all repetitions on one side before switching your stance and repeating with the other arm.

Form checklist

• Keep your spine neutral and avoid rounding your lower back.
• Ensure your shoulders remain square to the floor without rotating your torso as you pull.
• Maintain a slight bend in the knees to stabilize your lower body.
• Do not use momentum or 'jerk' the bar; keep the movement smooth and controlled.

Pro tips

• Focus on pulling with your elbow rather than your hand to shift the emphasis from your biceps to your lats.
• Allow the shoulder to protract slightly at the bottom of the movement to get a deep stretch in the lat before initiating the next rep.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Stand on a small platform or weight plate to increase the range of motion and deepen the stretch at the bottom.

Frequently asked

What muscles does the smith single arm bent over row work?

The smith single arm bent over row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the smith single arm bent over row?

The smith single arm bent over row uses smith machine.

Is the smith single arm bent over row good for beginners?

The smith single arm bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Dumbbell One Arm Row Rack SupportIntermediate · lats and trapezius