Smith Single Arm Bent-Over Row
The Smith Single Arm Bent-Over Row targets the back muscles while promoting stability and control.
- Set the Smith machine bar at an appropriate height.
- Stand with one foot forward and the opposite foot back, holding the bar with one hand.
- Bend at the hips and knees, keeping your back straight.
- Pull the bar towards your hip, squeezing your shoulder blade at the top.
- Lower the bar back to the starting position with control.
How to perform the Smith Single Arm Bent-Over Row
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Single Arm Bent-Over Row using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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