Back · Smith Machine
Smith Single Arm Bent Over Row
How to do the smith single arm bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set the Smith machine bar to a low position and stand beside it. Hinge at the hips with a flat back and grip the bar with one hand. Pull the bar straight up toward your hip by driving your elbow back, squeezing your shoulder blade, then lower it under control along the fixed bar path. Finish your reps, then switch sides. The Smith track keeps the bar moving in a straight line so you can focus on the pull.
- 1Feel your lat and upper back pull the bar toward your hip
- 2Drive your elbow back and squeeze your shoulder blade at the top
- 3Keep your core braced and spine neutral throughout
Common mistakes
- Avoid rounding your back; hold the hinge and flat-back position
- Don't shrug or yank with your arm alone; lead with your back
- Don't twist your torso to heave the bar up
Muscles worked
The smith single arm bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the smith single arm bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.