Smith Single Arm Bent Over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Smith Row
How to: Smith Single Arm Bent Over Row
- Set the Smith machine bar to a low height.
- Stand facing the machine with one hand gripping the bar and the feet shoulder-width apart.
- Bend at the hips and knees to lower your torso while keeping your back flat.
- Row the bar towards your hip, squeezing your shoulder blade at the top of the movement.
- Lower the bar back to the starting position under control.
Common Mistakes
- Using momentum instead of controlled motion.
- Not fully extending the arm at the bottom of the movement.
- Allowing the back to round over during the row.
Modifications
- Perform with lighter weights to ensure proper form.
- Use a bench for support if balance is an issue.
Tips
- Maintain a flat back to prevent injury.
- Engage your core for stability during the movement.
- Do not pull with your arm only; use your back muscles.
Smith Single Arm Bent Over Row Alternatives
Tags
back
strength
row
Smith machine
muscle building
upper body