Smith Single Arm Bent Over Row

Build a strong, sculpted back with the Smith Single Arm Bent Over Row. This exercise effectively targets your lats and upper back muscles for improved

IntermediateBack Smith machine

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Smith Single Arm Bent Over Row

Compound

Landmine One Arm Bent Over Bench Row

Back · Leverage machine

Intermediate

Compound

Lever Bent Over Single Arm Wide Grip Row (with chest support)

Back · Leverage machine

Intermediate

Compound

Lever Bent Over Row (with chest support)

Back · Leverage machine

Intermediate

Compound

Landmine One Arm Bent Over Row

Back · Leverage machine

Intermediate

Description

This is an exercise that targets the muscles of the back with a focus on the lats and the biceps. This exercise requires the use of a Smith machine.

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How to do Smith Single Arm Bent Over Row

01
Setup
Set the Smith machine bar to approximately mid-thigh height. Position yourself perpendicular to the bar, standing with the bar directly over your feet, which should be shoulder-width apart.
02
Setup
Hinge forward at your hips, keeping your back straight and chest proud, until your torso is nearly parallel to the floor. Maintain a slight bend in your knees.
03
Setup
Grab the bar with one hand using an overhand grip, slightly wider than shoulder-width. Place your free hand on your thigh or a sturdy part of the machine for stability.
04
Brace your core and initiate the pull by retracting your shoulder blade, driving your elbow up towards the ceiling, and pulling the bar towards your lower rib cage.
05
Squeeze your lat at the peak of the movement, ensuring your elbow stays close to your body. Slowly and with control, lower the bar back to the starting position, allowing your scapula to protract fully.
06
Complete all repetitions on one side before carefully switching arms, maintaining a stable and non-rotating torso throughout the set.

Tips

Maintain a flat back throughout the entire movement by keeping your chest up and a neutral spine, which protects your lower back and maximizes lat engagement.
Focus on a controlled eccentric phase, resisting gravity as you lower the bar to increase time under tension and promote muscle growth.
Actively brace your abdominal muscles to prevent any torso rotation or instability, which is crucial for maximizing the effectiveness of single-arm exercises.
Think about pulling with your elbow and squeezing your lat at the top of the movement, rather than just pulling with your biceps, to better target the back muscles.

Common mistakes

Rounding the back: Avoid rounding your lumbar spine during the hinge by keeping your chest up and maintaining a slight arch in your lower back.
Using momentum: Prevent swinging the weight up with your body by lowering the weight and focusing on a controlled, deliberate pull using only your back muscles.
Shrugging the shoulder: Do not let your shoulder elevate towards your ear; instead, depress and retract your shoulder blade to keep tension on the lat.

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Questions

Is Smith Single Arm Bent Over Row good for beginners?

Smith Single Arm Bent Over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Single Arm Bent Over Row?

You need Smith machine to perform Smith Single Arm Bent Over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Single Arm Bent Over Row?

Maintain a flat back throughout the entire movement by keeping your chest up and a neutral spine, which protects your lower back and maximizes lat engagement. Focus on a controlled eccentric phase, resisting gravity as you lower the bar to increase time under tension and promote muscle growth. Actively brace your abdominal muscles to prevent any torso rotation or instability, which is crucial for maximizing the effectiveness of single-arm exercises. Think about pulling with your elbow and squeezing your lat at the top of the movement, rather than just pulling with your biceps, to better target the back muscles.

What are common mistakes when doing Smith Single Arm Bent Over Row?

Rounding the back: Avoid rounding your lumbar spine during the hinge by keeping your chest up and maintaining a slight arch in your lower back. Using momentum: Prevent swinging the weight up with your body by lowering the weight and focusing on a controlled, deliberate pull using only your back muscles. Shrugging the shoulder: Do not let your shoulder elevate towards your ear; instead, depress and retract your shoulder blade to keep tension on the lat.