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Smith Machine Single-Arm Row
A unilateral horizontal pull using a Smith machine that targets lats, mid-traps, and rhomboids to build back strength and address imbalances, allowing heavier loads with guided stability.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head, Short Head
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at knee height and load weight. Stand sideways to the bar, hinge at hips to 45 degrees, grip bar with one hand overhand, other hand on hip for support.
- Unhook the bar by lifting and twisting.
- Retract shoulder blade and drive elbow back to pull bar to hip.
- Squeeze back muscles at top and pause briefly.
- Extend arm slowly to lower bar to full stretch.
- Maintain neutral spine and core brace throughout.
- Switch sides after reps on one arm.
Coaching Tips
Form Cues
- Retract scapula first
- Elbow tight to side
- Drive elbow to ceiling
- Keep back flat
- Squeeze at top
Breathing
Inhale during the lowering phase; exhale as you pull the bar up while bracing your core.
Tempo
2-1-1
Range of Motion
Pull from full arm extension to bar touching hip or lower chest, with torso at 45-90 degrees to floor.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight if shoulder issues
- Keep core engaged to protect spine
- Do not lock knees
- Ensure bar is securely unhooked
Spotting
Spotting not typically needed due to machine safeties; assist by stabilizing torso if form breaks on heavy sets.
Common Mistakes
- Rounding the back
- Using momentum to jerk
- Rotating torso
- Flared elbows
- Shrugging shoulders
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge mobility
- Shoulder extension range
Build Up First
- Basic pulling form
- Core stability competency
Also known as
One-Arm Smith Machine Row, Single-Arm Smith Row, Smith One-Arm Bent-Over Row
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