upper backsmith machine
smith one arm row
smith one arm row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the height of the smith machine bar to waist level.
Step 2. Stand facing the smith machine with your feet shoulder-width apart.
Step 3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
Step 5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
Step 6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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