Smith One Arm Bent-Over Row

Expert Advice

Keep your back flat and core engaged throughout the exercise. Pull the weight towards your hip to fully engage the lats and minimize bicep involvement.

How-to-do Steps

Stand sideways to the Smith machine bar with feet shoulder-width apart.
Bend at the hips to a 45-degree angle, keeping one hand on your thigh for support.
Grasp the bar with the free hand using a neutral grip.
Pull the bar towards your hip, squeezing your shoulder blade at the top.
Slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions before switching sides.

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Muscles Worked

Smith One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders30%

Lats30%

Traps20%

Secondary

Biceps10%

Forearms10%

Equipment

Smith Machine

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Smith One Arm Bent-Over Row work?

Smith One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Smith Machine.

How many sets and reps should I do for Smith One Arm Bent-Over Row?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Smith One Arm Bent-Over Row suitable for beginners?

Smith One Arm Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.