Smith Machine Single-Arm Bent-Over Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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