smith one arm row
smith one arm row exercise guide with muscles, equipment, animation and step-by-step instructions. Target: upper back. Equipment: smith machine.
- Target muscle
- upper back
- Muscle group
- biceps
- Body part
- back
- Equipment
- smith machine
Secondary muscles
biceps, forearms
How to perform
- 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.