How to Do Smith Machine One-Handed Row: Muscles Worked & Proper Form

Muscles Worked in Smith Machine One-Handed Row

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids

Secondary muscles worked:

• Biceps
• Forearm Flexors
• Rotator Cuff

How to Do Smith Machine One-Handed Row

1. Set the bar in the Smith machine at an appropriate height.
2. Stand beside the machine and grip the bar with one hand. Bend your knees slightly and lean forward. If you want, place your other hand on your knee for support.
3. Keep your back straight and core engaged.
4. Pull the bar up towards your hip by engaging your back muscles and keeping your elbow close to your body.
5. Pause briefly at the top, then lower the bar back down in a controlled manner.
6. Repeat for the desired number of reps, then switch sides.

Commentary

The single-arm Smith machine row is a variation of the barbell row that allows you to work unilaterally.