Smith One Arm Row

Smith One Arm Row

The Smith One Arm Row, also known as the Single Arm Smith Machine Row, is a highly effective exercise that primarily targets your back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise involves using a Smith machine, which is a popular piece of gym equipment that consists of a barbell fixed in a vertical plane. What sets the Smith One Arm Row apart from traditional dumbbell rows is the stability provided by the machine, allowing you to isolate and focus on each side of your back without the need to balance yourself. By performing the Smith One Arm Row, you can enjoy several benefits. Firstly, it helps to improve your overall back strength and stability, leading to better posture and reduced risk of back pain. Additionally, this exercise engages your core muscles, enhancing your overall stability and balance. Strengthening these muscles can also contribute to improved performance in other activities such as deadlifts and pull-ups. The Smith One Arm Row also targets your biceps and forearms as secondary muscles, helping to develop a well-rounded upper body. When incorporating the Smith One Arm Row into your workout routine, it is essential to maintain proper form and technique. This includes keeping your back straight, core engaged, and shoulder blades retracted throughout the movement. Remember to focus on pulling the weight with your back muscles rather than relying solely on your arm strength. If you're a beginner, start with lighter weights to ensure you can perform the exercise correctly and avoid unnecessary strain or injury. As you progress, gradually increase the weight while maintaining proper form to continue challenging your muscles. To optimize your results, consider incorporating the Smith One Arm Row into a well-rounded workout routine that includes exercises for other muscle groups. The frequency and intensity of your training should align with your fitness goals. Additionally, maintaining a balanced diet that provides the necessary nutrients to support muscle growth and recovery is crucial. Adequate protein intake, along with a variety of fruits, vegetables, whole grains, and healthy fats, will help fuel your workouts and optimize your overall fitness journey. Remember, correct form, consistency, and gradual progression are key when performing the Smith One Arm Row. With dedication and proper execution, this exercise can contribute to building a strong and well-developed back, and ultimately, a healthier and fitter you.


  • Start by standing beside a Smith machine with the bar set at waist height.
  • Extend your arm and reach across your body to grab the bar with an overhand grip.
  • Place your opposite hand on the machine for stability.
  • Bend at your hips and knees, maintaining a neutral spine and a slight bend in your supporting leg.
  • Keep your back straight as you pull the bar towards your torso, squeezing your shoulder blade.
  • Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the entire movement.
  • Incorporate both sides of your body by alternating arms with each repetition.
  • Engage your core muscles by bracing them and keeping your back flat throughout the exercise.
  • Control the weight and avoid using momentum to lift the weight.
  • Start with a lighter weight to ensure proper form, then gradually increase the weight as you get stronger.
  • Take a brief pause at the top of the movement to maximize muscle contraction.
  • Exhale as you pull the weight up and inhale as you lower it back down.
  • Ensure that your shoulder blades are retracted and squeezed together during the movement.
  • Consider using a mirror to check your form and ensure that your body is aligned properly.
  • Incorporate variations such as a wide grip or underhand grip to target different areas of the back.


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