Smith One Arm Row Linear

upper backbacksmith machine

Learn how to do the Smith One Arm Row Linear with proper form and technique. This smith machine exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

How to Do the Smith One Arm Row Linear

Follow these steps to perform the Smith One Arm Row Linear with correct form:

  1. 1Adjust the height of the smith machine bar to waist level.
  2. 2Stand facing the smith machine with your feet shoulder-width apart. Emphasize linear control.
  3. 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. 4Grasp the bar with one hand using an overhand grip, with your palm facing down.
  5. 5Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch to the other arm.

Smith One Arm Row Linear Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
smith machine
Body Part
back
Category
Extended

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Frequently Asked Questions

What muscles does the Smith One Arm Row Linear work?

The Smith One Arm Row Linear primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

What equipment do I need for the Smith One Arm Row Linear?

The Smith One Arm Row Linear requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith One Arm Row Linear with proper form?

Start by adjust the height of the smith machine bar to waist level.. Stand facing the smith machine with your feet shoulder-width apart. Emphasize linear control. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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