The Smith One Arm Row is a weightlifting exercise that targets the muscles in the back, particularly the latissimus dorsi and the traps. It is a unilateral exercise, meaning it is done with one arm at a time, allowing you to focus on each side individually and address any muscle imbalances.
How to perform
Step-by-step instructions for the Smith One Arm Row:1. Set up the Smith machine with the barbell at about knee-height. Place a bench parallel to the barbell.
2. Stand facing the Smith machine with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with one hand, palm facing in and arm extended.
3. Engage your core and keep your back straight. This will be your starting position.
4. Pull the barbell up towards your hip, keeping your elbow close to your body and squeezing your shoulder blades together at the top of the movement.
5. Lower the barbell back down to the starting position in a controlled manner. Avoid swinging or using momentum to lift the weight.
6. Complete the desired number of repetitions on one side before switching to the other arm.
7. Remember to keep your core engaged and your back straight throughout the exercise to avoid injury.
8. Adjust the weight on the Smith machine as needed to ensure proper form and to challenge yourself appropriately.
The Smith One Arm Row is a challenging exercise that can help improve your back strength and muscle definition. Incorporate it into your workout routine to see the benefits of unilateral training.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.