Exercise guide · Intermediate · Compound

Smith One Arm Row: How to Do It & Muscles Worked

The smith one arm row is a unilateral back exercise performed on a smith machine, targeting the upper back and engaging the biceps and forearms as secondary muscles. It requires stability, coordination, and proper form to execute safely and effectively.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith one arm row
Front view: muscles worked by the smith one arm row. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the smith one arm row. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the smith one arm row

  1. Step 1: Adjust the height of the smith machine bar to waist level.
  2. Step 2: Stand facing the smith machine with your feet shoulder-width apart.
  3. Step 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Step 4: Grasp the bar with one hand using an overhand grip, with your palm facing down.
  5. Step 5: Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
  6. Step 6: Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the smith one arm row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith One Arm Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.