Smith Machine Single-Arm Bent-Over Row
The Smith-machine row with one hand on the bar near the middle, the free hand on the thigh; the rails keep the bar from tipping.
How to do it
Setup
Standing square behind the Smith bar at knee height, hinged over, one hand on the bar, the other on the thigh.
Steps
- Row the bar to the side of the waist.
- Keep both shoulders level as the elbow passes the ribs.
- Lower, finish the reps, then switch hands.
Common mistakes
Twisting toward the working side: the chest stays square to the floor. Leaning on the free hand: it only steadies. Gripping too far from the middle: the rails bind; move the hand in.
Breathing
Exhale on the row, inhale lowering.
