Smart Workout Diary

Smith Machine One-Arm Row

The Smith Machine One-Arm Row is a unilateral pulling exercise performed by rowing the fixed bar toward the torso. It primarily trains the latissimus dorsi and upper back, with meaningful assistance from the biceps and forearms. It supports back strength, pulling control, and left-to-right strength balance.

Demonstration

Smith Machine One-Arm Row — demonstration 1
Smith Machine One-Arm Row — demonstration 2

Instructions

  1. Set the Smith bar around knee height and load it conservatively. Stand beside the bar in a staggered stance, hinge forward from the hips, and keep your back neutral.
  2. Brace your abdomen and place your free hand on your front thigh for support. Grip the bar with the working hand and let the arm extend without rounding your back.
  3. Exhale as you pull the bar toward the side of your lower ribs or hip, driving the elbow back close to your body.
  4. Pause briefly while squeezing your shoulder blade toward your spine without twisting your torso.
  5. Inhale as you lower the bar slowly until the arm is extended under control. Complete the planned repetitions, then repeat on the other side.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the torso square: avoid rotating toward the working arm to make the pull easier.
  2. Pull with the elbow: think of driving it toward your back pocket rather than curling the bar with the hand.
  3. Use a load that allows a slow lowering phase; reduce the weight if your back rounds or shoulder rises toward your ear.
Exercise library