Smith One Arm Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Smith machine
- Parte del cuerpo
- Back
- Tipo
- 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.
Cómo hacer el Smith One Arm Row
- 1Set the Smith machine bar to roughly knee height. Stand parallel to the bar on the side you will row with.
- 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.
- 3Grip the bar with a neutral or overhand grip using the hand on the same side as the targeted back muscles. Keep your feet shoulder-width apart and your core braced.
- 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.
Consejos de técnica
- 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.
- Use the Smith machine's fixed path to your advantage by finding the grip position that best aligns the pull with your natural row pattern before adding load.
Errores comunes
- 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 center: on a Smith machine the collar locks are fixed, so placing your hand too far out on the bar can compromise wrist alignment — grip as close to the center as the collar allows.
Preguntas frecuentes
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 at the top of the movement. Your core and glutes work isometrically to stabilize your torso 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.
