Animated GIF · Available via API
gif_boxSmith One Arm Row
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Smith MachineCategory
strength
Mechanic
compound
Cal/min
5.5
Force
pull
Smith One Arm Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
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.
grid_view More Back Exercises
Use this data in your app
Access Smith One Arm Row and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Back exercises