Smith One Arm Row
Also known as: one arm smith row, smith machine one arm row, one arm smith machine row
What Smith One Arm Row really gives you is posture that holds through the day, driven by a guided vertical bar path.
How to do 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.
Smith One Arm Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The fixed path lets you push closer to failure safely.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Set the safety catches so you can train hard alone.
Common Smith One Arm Row Mistakes
Standing in a spot that fights the fixed bar path
Set your feet so the bar tracks straight over the joint you are loading.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Smith One Arm Row
Swap Smith One Arm Row For
Smith One Arm Row — Frequently Asked Questions
How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith One Arm Row work?
The Smith One Arm Row primarily targets the upper back. It is classified as a back exercise and is performed with a Smith machine.
How many sets and reps of the Smith One Arm Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith One Arm Row good for beginners?
Not usually. The Smith One Arm Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith One Arm Row?
Try the Lever T Bar Row, Dumbbell Palm Rotational Bent Over Row or the Bodyweight Standing Close-grip One Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith One Arm Row the same as the one arm smith row?
Yes. The Smith One Arm Row is also commonly called the one arm smith row or the smith machine one arm row. Different gyms and training programs label it differently, but "one arm smith row" and "smith machine one arm row" refer to this same movement.
