Intermediate
SMITH ONE ARM ROW
Back
Body Part
Upper back
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the height of the smith machine bar to waist level.
2
Step:2 Stand facing the smith machine with your feet shoulder-width apart.
3
Step:3 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4
Step:4 Grasp the bar with one hand using an overhand grip, with your palm facing down.
5
Step:5 Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
7
Step:7 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
