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Smith Machine Single Arm Row
The Smith Machine Single Arm Row is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, mid traps 15% and lats (upper) 15%.
How to do it
- Set the Smith bar at about knee height and stand side-on to the middle of the bar.
- Take a staggered stance with the working-side leg back and hinge forward.
- Rest the free hand on the front thigh and grip the bar at its centre with the working hand.
- Unhook the bar and row it to the hip, elbow close to the body.
- Lower slowly until the arm is straight, then switch sides after the set.
Tips
- Grip the exact centre of the bar so it does not tilt.
- Keep the hips and shoulders square to the floor.
Common mistakes
- Gripping off-centre so the bar twists in the hand.
- Rotating the torso to lift the bar.
- Rounding the back in the hinge.
Muscles worked by the Smith Machine Single Arm Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm pulls further back along the body and the trunk resists rotation. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Smith Machine Single Arm Row alternatives
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Frequently asked questions
What muscles does the Smith Machine Single Arm Row work?
Mainly the rhomboids, mid traps and lats (upper). The lats (lower), rear delts, biceps (long head), biceps (short head) and brachialis assist.
Is the Smith Machine Single Arm Row good for beginners?
Yes. The Smith Machine Single Arm Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Single Arm Row?
For example the Single Arm Machine Row, Unilateral Hammer Strength Row and Half Kneeling Cable Row. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Single Arm Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Kettlebell Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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