For similar exercises, check out my full article: powerliftingte...
The Smith machine single arm row is a rowing variation used to build muscle in the main upper back muscles. This exercise is useful for beginner lifters who need assistance with the bar for technique work and expert lifters who want to overload the muscles with heavy weight.
In this video I’ll show you how to do it, mistakes to avoid, and how to add it to your workout.
How to do the Smith Machine Single Arm Row:
Position yourself parallel to the machine, with the bar beside your hip.
Grasp the bar's center knurling with an overhand grip, keeping feet shoulder-width apart.
Hinge at your hips slightly, ensuring your chest is over your toes and your spine is neutral and flat.
Execute the row by driving your elbow towards the ceiling, aligning your bicep with your torso at the top.
Lower back to the starting position, focusing on a straight arm.
Remember, the movement is driven by your elbow, not your hand, to emphasize upper back muscle engagement.
If this video has been helpful, be sure to check out my full video with more smith machine back exercises so you can complete your workout.
Common Mistakes to Avoid:
Avoid torso movement; keep it stable to isolate the target muscles.
Ensure a full range of motion for each rep, aligning your upper arm with or slightly above your torso.
Prevent shoulder shrugging to engage the correct muscles without overemphasizing the upper traps.
Incorporating the Exercise into Your Routine:
For muscle size, aim for 3-6 sets of 8-12 reps with a medium load, pausing for 2 counts at the top. To define muscles, opt for 1-3 sets of 12-15 reps with a lighter load.
Muscles Engaged:
Latissimus Dorsi: The primary muscle, responsible for pulling your upper arm towards your torso.
Trapezius: Helps in stabilizing the scapula.
Rhomboids: Support correct scapular positioning.
Posterior Deltoids: Assist in upper arm extension.
Secondary muscles include the Teres Major, Biceps, and Forearms, contributing to the exercise's effectiveness.