Single Arm Row (Smith Machine)

A unilateral rowing exercise performed with one arm on the smith machine to target the lats while addressing muscular imbalances between sides.

Instructions

1. Adjust the bar height on the smith machine to approximately waist height. Load with an appropriate weight.
2. Stand perpendicular to the bar, facing along its length. Position yourself about a foot away from the bar.
3. Reach across your body and grasp the bar with one hand using a neutral or pronated grip.
4. Keep your torso upright and core engaged, with your feet shoulder-width apart. This is your starting position.
5. Pull the bar toward your hip by driving your elbow backward and retracting your shoulder blade, exhaling as you pull.
6. Bring your hand close to your ribs, feeling the lat contraction.
7. Lower the bar back to the starting position under control, inhaling as you extend your arm.
8. Complete all repetitions on one side before switching to the other arm.

Tips

• The unilateral nature of this exercise allows you to address strength imbalances between sides.
• Keep your torso relatively stable; avoid twisting excessively during the pull.
• Focus on initiating the movement with your lat and shoulder blade retraction rather than just pulling with your arm.
• A neutral grip can feel more natural for some, while others prefer a pronated grip; experiment to find your preference.
• The smith machine’s fixed path makes this movement stable and easier to control than a free weight alternative.
• Ensure both sides receive equal volume for balanced development.