Smith One Arm Row

Description

How to do Smith One Arm Row

1. 01
   Setup

   Set the Smith machine bar to approximately mid-thigh height. Stand perpendicular to the bar, with the bar near your working side.

2. 02
   Setup

   Hinge at your hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor. Place your non-working hand on a stable bench or your thigh for support.

3. 03
   Setup

   Grasp the bar with an overhand grip, slightly wider than shoulder-width, ensuring your working arm is fully extended towards the floor.

4. 04

   Initiate the pull by retracting your shoulder blade, then drive your elbow up towards the ceiling, pulling the bar towards your lower rib cage. Exhale as you pull.

5. 05

   Squeeze your lat and middle back muscles at the top, then slowly extend your arm to lower the bar back to the starting position, allowing your shoulder blade to protract fully. Inhale as you lower.

6. 06

   Maintain a stable, unrotated torso throughout the movement, completing all repetitions on one side before switching arms.

Tips

• Focus on initiating the pull with your back muscles, specifically the lats, rather than just yanking with your biceps.
• Maintain a flat back and engaged core throughout the exercise to prevent lower back strain and maximize muscle activation.
• Control both the pulling (concentric) and lowering (eccentric) phases of the movement to increase time under tension and muscle growth.
• Keep your head in a neutral position, looking slightly forward or down, to maintain spinal alignment and avoid neck strain.

Common mistakes

• Avoid rounding your lower back during the pull by keeping your core tight and maintaining a neutral spine throughout the movement.
• Prevent using excessive body English or momentum to lift the weight by selecting a challenging yet manageable weight that allows for strict form.
• Don't shrug your working shoulder towards your ear; instead, keep your shoulder blade depressed and retracted to properly engage the lats and avoid upper trapezius dominance.