Smith Machine One-Handed Row
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The Smith Machine One-Handed Row is a unilateral strength exercise performed on a Smith machine, where you kneel or stand beside the bar and row it toward your hip using one hand while bracing with the other. Its primary purpose is to build back thickness and shoulder stability by isolating each side independently, correcting imbalances. It mainly targets the lats, rhomboids, rear deltoids, and upper back, benefiting intermediate lifters seeking controlled, heavy pulling movements with built-in safety.
How to Perform Smith Machine One-Handed Row
- 1Set the Smith machine bar to knee height and load appropriate weight. Position a flat bench parallel to the bar, centered under it.
- 2Stand facing the bench with feet shoulder-width apart, knees slightly bent. Place your right hand and knee on the bench for support, keeping your back flat and parallel to the floor.
- 3Grip the bar with your left hand just outside shoulder-width, palm facing in. Unrack the bar by rotating it to unlock, letting it rest lightly against your midsection.
- 4Brace your core, pull your shoulder blades together, and inhale deeply to prepare.
- 5Exhale as you pull the bar up toward your left hip in a straight line, driving your elbow back and squeezing your back at the top.
- 6Pause briefly at the top, then inhale as you lower the bar slowly and under control back to full arm extension.
- 7Perform desired reps, then rerack the bar securely before switching sides.
- 8Key form tips: Keep your torso stable and avoid rotating your hips—use only your working arm and back. Maintain a neutral spine to prevent lower back strain. Common mistakes: jerking the weight or letting the shoulder shrug up.
