smith one arm row
smith one arm row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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smith one arm row

Body part
back
Equipment
smith machine
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Adjust the height of the smith machine bar to waist level.

  2. 2

    Stand facing the smith machine with your feet shoulder-width apart.

  3. 3

    Bend your knees slightly and hinge forward at the hips, keeping your back straight.

  4. 4

    Grasp the bar with one hand using an overhand grip, with your palm facing down.

  5. 5

    Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.

  6. 6

    Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.

  7. 7

    Repeat for the desired number of repetitions, then switch to the other arm.

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