Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Smith Machine One-Arm Row Instructions

  1. Set up for the smith machine one-arm row by dropping the bar to the lowest setting and adding the weight you want to use.
  2. Stand on the left-hand side of the bar at a 90-degree angle.
  3. Bend at the knees slightly, keep your back straight and bend down and grasp the bar with your right hand. Rest your left and on your left thigh for support.
  4. Stand up slightly to take the weight off the machine. Keeping your eyes facing forwards and head up, slowly pull the bar up as far as possible.
  5. Pause, and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps and then repeat for your other arm.

Smith Machine One-Arm Row Tips

  • Keep your body still throughout the movement and control the weight. Do not let your back arch.
  • Keep your eyes and head up to help you keep a straight back.
  • Focus on pulling the bar up with your back - not allowing your forearms to carry the weight.