Smith-Machine Single-Arm Bent-Over Row
Strengthen your back with the Smith-Machine Single-Arm Bent-Over Row! A controlled exercise for building muscle & improving posture.
The Smith-Machine Single-Arm Bent-Over Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: smith machine.
Required Equipment
Smith-Machine Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Smith-Machine Single-Arm Bent-Over Row Variations and Alternatives
How to do the Smith-Machine Single-Arm Bent-Over Row
Load an appropriate weight onto the Smith machine bar. Position the bar at a height that allows you to bend forward at the waist with arms extended to grasp the bar.
Stand alongside the Smith machine and assume a split stance with one foot forward for stability.
Bend forward at the hips while keeping your back straight until your torso is almost parallel to the floor. Grasp the Smith machine bar with one hand, using an overhand grip.
Brace your core and keep your head in a neutral position, looking downward slightly.
Begin the movement by pulling the bar towards your waist, retracting your shoulder blade as you pull.
Keep your elbow close to your body as you row the weight up, and focus on contracting the muscles in your back.
Slowly lower the weight back to the starting position, extending your arm fully.
Complete the desired number of reps with one arm before switching to the other arm.
Remember to maintain proper form throughout the exercise to prevent injury and ensure the targeted muscles are being worked effectively.
Safety Tips: - Do not use excessive weight that forces you to compromise form for the sake of the movement. - Keep a slight bend in the knees to alleviate pressure on your lower back. - Ensure to progress through the exercise with control, avoiding sudden jerky movements.
---
Smith-Machine Single-Arm Bent-Over Row FAQs
What muscles does the Smith-Machine Single-Arm Bent-Over Row work?
The Smith-Machine Single-Arm Bent-Over Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Smith-Machine Single-Arm Bent-Over Row?
Smith machine.
Is the Smith-Machine Single-Arm Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Single-Arm Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Bodyweight Standing Single-Arm Close-Grip Row, Meadow Row and Smith-Machine High Pull.
Training calculators
Work out the numbers behind your training before your next session.