Smith One Arm Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Smith machine
- Körperregion
- Back
- Typ
- Strength
The Smith one arm row is a unilateral back exercise performed on a Smith machine, targeting the latissimus dorsi, teres major and minor, infraspinatus, and trapezius. The fixed bar path provides built-in stability, making it an excellent choice for beginners learning the row pattern or for isolating each side of the back independently.
Smith One Arm Row: So fĂĽhrst du sie aus
- 1Set the Smith machine bar to roughly knee height and stand facing the bar with your feet shoulder-width apart, lined up so your working arm reaches the middle of the bar.
- 2Place your non-working hand on the machine frame or an adjacent bench for support, and hinge at the hips until your torso is roughly parallel to the floor.
- 3Take an overhand grip on the bar with your working hand, as close to the center of the bar as you can reach, and brace your core.
- 4Retract your shoulder blade on the working side before initiating the pull, so the movement is driven by your back rather than your arm.
- 5Pull the bar toward your lower ribcage, keeping your elbow close to your body and traveling straight back rather than flaring out.
- 6Squeeze your lat and upper back at the top of the movement, holding for a brief pause to reinforce the contraction.
- 7Lower the bar in a controlled manner back to the starting position, allowing your shoulder blade to protract slightly to achieve a full stretch at the bottom.
- 8Complete all reps on one side, then reposition to work the opposite arm.
Technik-Tipps
- Drive the movement with your elbow, not your hand — think of your hand as a hook and focus on pulling your elbow back and up.
- Keep your hips level and avoid rotating your torso to generate momentum; each rep should feel isolated to the working side.
- Maintain a neutral spine throughout — avoid rounding your lower back or craning your neck upward.
- Set your stance before adding load: adjust how far forward or back you stand until the bar's fixed path lines up with your natural row arc toward the lower ribs.
Häufige Fehler
- Flaring the elbow out wide: rowing with the elbow pointed away from the body shifts emphasis to the rear deltoid and reduces lat engagement — keep the elbow tracking close to your side.
- Using torso rotation to swing the weight up: rotating the trunk to assist the pull turns a controlled back exercise into a momentum-driven cheat rep, reducing time under tension and increasing spinal stress.
- Shrugging the shoulder at the top: elevating the shoulder toward the ear at the end of the pull substitutes upper trap activation for the lat contraction you are trying to develop.
- Not achieving a full range of motion: cutting the descent short and never allowing the shoulder blade to protract limits the stretch on the lats and reduces overall muscle development.
- Gripping too far from the center of the bar: pulling one-handed from the end of a fixed bar torques it against the guide rails, so it binds and travels unevenly instead of gliding — grip as near the middle as you can reach.
Häufig gestellte Fragen
How is the Smith one arm row different from a dumbbell one arm row?
The core movement pattern is identical, but the Smith machine constrains the bar to a fixed vertical (or slightly angled) path rather than allowing free movement in all directions. This reduces the demand on stabilizer muscles while making the exercise more predictable and beginner-friendly. A dumbbell row offers a more natural arc and greater range of motion, while the Smith version is useful when you want added stability or are training around a wrist or shoulder issue.
What height should I set the Smith machine bar for a one arm row?
Start with the bar set around knee height. This allows you to hinge into a position where your torso is roughly parallel to the floor and pull the bar toward your lower ribcage in a natural arc. If the bar is too low you will have to squat excessively; too high and you cannot achieve a proper hip hinge. Adjust slightly based on your height and arm length.
Should I use a lifting strap for the Smith one arm row?
Straps are helpful once the weight exceeds what your grip can comfortably hold for the target rep range, typically when programming heavier sets of six reps or fewer. For moderate rep ranges, training without straps builds grip strength that carries over to other pulling movements. If grip fatigue is causing you to cut sets short before your back is fatigued, add straps.
Which muscles does the Smith one arm row work?
The primary movers are the latissimus dorsi, teres major, teres minor, infraspinatus, and both the middle and lower fibers of the trapezius. The brachialis, brachioradialis, and posterior deltoid assist the pull, while the pectoralis major sternal head contributes to pulling the upper arm back toward your side. Your trunk works isometrically to hold the hinged position throughout.
How many sets and reps should I do for the Smith one arm row?
For hypertrophy, three to four sets of eight to fifteen reps per side with a controlled tempo works well. For strength, four to five sets of four to six reps with heavier loading is appropriate. Because it is a unilateral exercise, always complete all sets on one side before switching, rather than alternating every rep, to maintain neural focus on the working muscles.
