What muscles does the Smith Machine One-Arm Row work?

The Smith Machine One-Arm Row primarily targets your back muscles, especially the latissimus dorsi. It also engages the biceps, rear delts, and glutes for stability, making it a compound movement that strengthens multiple muscle groups at once.

Is the Smith Machine One-Arm Row suitable for beginners?

Yes, beginners can perform this exercise because the Smith machine provides stability, reducing the need to balance the bar. Start with a lighter weight to focus on form and avoid strain, gradually increasing resistance as you gain strength.

What equipment do I need for the Smith Machine One-Arm Row and are there alternatives?

You’ll need a Smith machine with a barbell to perform this exercise. If you don’t have access to one, you can try one-arm dumbbell rows or resistance band rows as effective alternatives to target similar muscles.

How many sets and reps should I do for the Smith Machine One-Arm Row?

For general strength and muscle growth, aim for 3–4 sets of 8–12 reps per arm. If you’re training for endurance, use lighter weight with 12–15 reps, focusing on controlled movement and full range of motion.

What are common mistakes in the Smith Machine One-Arm Row and how can I avoid them?

Common errors include rounding the back, using too much weight, and pulling with the arm rather than engaging the back muscles. Maintain a straight spine, keep your core tight, and focus on squeezing your shoulder blade at the top of the movement.

What safety tips should I follow when performing the Smith Machine One-Arm Row?

Keep your torso stable and avoid jerking the weight to prevent lower back strain. Always warm up before lifting, use proper footwear for stability, and adjust the bar to a comfortable height for your range of motion.

Are there variations of the Smith Machine One-Arm Row I can try?

Yes, you can adjust grip width, use an underhand grip to emphasize the biceps, or perform the row from a kneeling position to isolate the back muscles more. Switching to a two-arm Smith machine row can also increase overall pulling strength.

Smith Machine One-Arm Row

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand sideways to the Smith machine bar with your feet shoulder-width apart, knees slightly bent, and torso nearly parallel to the floor. Grasp the bar with one hand and pull it toward your torso, keeping your elbow close and squeezing your shoulder blade at the top. Lower the bar with control and repeat, maintaining a straight back throughout.

Step-by-Step Instructions

Set up a Smith machine with the barbell at a height that allows you to comfortably reach it while bending over.
Stand sideways to the barbell with your feet shoulder-width apart and your knees slightly bent.
Bend at the hips to lower your torso until it is nearly parallel to the floor, keeping your back straight and core engaged.
Grasp the barbell with one hand using an overhand grip, while your other hand rests on your thigh or knee for support.
Begin the movement by pulling the barbell towards your torso, keeping your elbow close to your body. Focus on squeezing your shoulder blade at the top of the movement.
Slowly lower the barbell back to the starting position, fully extending your arm.
Complete the desired number of repetitions on one side, then switch to the other arm and repeat.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Smith Machine Bent-Over Row

Back

Barbell • Strength Machine

Smith Reverse Grip Bent Over Row

Back

Barbell • Strength Machine

Barbell One-Arm Bent-Over Row

Back

Barbell

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Smith Machine One-Arm Row work?: The Smith Machine One-Arm Row primarily targets your back muscles, especially the latissimus dorsi. It also engages the biceps, rear delts, and glutes for stability, making it a compound movement that strengthens multiple muscle groups at once.
Is the Smith Machine One-Arm Row suitable for beginners?: Yes, beginners can perform this exercise because the Smith machine provides stability, reducing the need to balance the bar. Start with a lighter weight to focus on form and avoid strain, gradually increasing resistance as you gain strength.
What equipment do I need for the Smith Machine One-Arm Row and are there alternatives?: You’ll need a Smith machine with a barbell to perform this exercise. If you don’t have access to one, you can try one-arm dumbbell rows or resistance band rows as effective alternatives to target similar muscles.
How many sets and reps should I do for the Smith Machine One-Arm Row?: For general strength and muscle growth, aim for 3–4 sets of 8–12 reps per arm. If you’re training for endurance, use lighter weight with 12–15 reps, focusing on controlled movement and full range of motion.
What are common mistakes in the Smith Machine One-Arm Row and how can I avoid them?: Common errors include rounding the back, using too much weight, and pulling with the arm rather than engaging the back muscles. Maintain a straight spine, keep your core tight, and focus on squeezing your shoulder blade at the top of the movement.
What safety tips should I follow when performing the Smith Machine One-Arm Row?: Keep your torso stable and avoid jerking the weight to prevent lower back strain. Always warm up before lifting, use proper footwear for stability, and adjust the bar to a comfortable height for your range of motion.
Are there variations of the Smith Machine One-Arm Row I can try?: Yes, you can adjust grip width, use an underhand grip to emphasize the biceps, or perform the row from a kneeling position to isolate the back muscles more. Switching to a two-arm Smith machine row can also increase overall pulling strength.