Smith One Arm Row Linear
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:
- 1Adjust the height of the smith machine bar to waist level.
- 2Stand facing the smith machine with your feet shoulder-width apart. Emphasize linear control.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Grasp the bar with one hand using an overhand grip, with your palm facing down.
- 5Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
- 7Repeat for the desired number of repetitions, then switch to the other arm.
Smith One Arm Row Linear Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith One Arm Row Linear?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
smith narrow row
smith bent over row
smith reverse grip bent over row
smith one arm row
smith bent over row with declined
barbell reverse grip incline bench row
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.
How often should I do the Smith One Arm Row Linear?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith One Arm Row Linear?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith One Arm Row Linear best for?
The Smith One Arm Row Linear fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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