smith one arm row

Equipment

smith machine

Target muscle

upper back

How to perform

1. 1

   Adjust the height of the smith machine bar to waist level.

2. 2

   Stand facing the smith machine with your feet shoulder-width apart.

3. 3

   Bend your knees slightly and hinge forward at the hips, keeping your back straight.

4. 4

   Grasp the bar with one hand using an overhand grip, with your palm facing down.

5. 5

   Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.

6. 6

   Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.

7. 7

   Repeat for the desired number of repetitions, then switch to the other arm.