Upper back exercise · smith machine
Smith One Arm Row
The smith one arm row is a smith machine exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Smith machine
- Body part
- Back
How to do the smith one arm row
- Adjust the height of the smith machine bar to waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the bar with one hand using an overhand grip, with your palm facing down.
- Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every smith machine exercise.
