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Smith Machine Single-Arm Bent-Over Row

Step by step instructions, muscle activation and variants for the Smith Machine Single-Arm Bent-Over Row.

MediumRear shouldersTrapezius

About this exercise

The Smith machine single-arm bent-over row is a unilateral back exercise that uses the fixed bar path of the Smith machine to isolate the lats and mid-back on one side, allowing heavy loading with added stability and a strong mind-muscle connection.

How to Perform

  • Set the Smith machine bar at a low position and stand beside it in a staggered stance
  • Hinge at the hips until your torso is roughly parallel to the floor, keeping the back flat
  • Grip the bar with one hand using a neutral or overhand grip
  • Brace your core and let the bar hang at arm's length from your shoulder
  • Drive your elbow straight back and up, pulling the bar toward your lower ribcage
  • Squeeze your lat and mid-back muscles at the top of the movement
  • Lower the bar in a controlled manner back to the start and repeat, then switch arms

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

About the Smith Machine Single-Arm Bent-Over Row

The Smith Machine Single-Arm Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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