Smith One Arm Row

upper backbacksmith machine

Matutunan kung paano gawin ang Smith One Arm Row nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Smith One Arm Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith One Arm Row

Sundin ang mga hakbang na ito para maisagawa ang Smith One Arm Row nang may tamang form:

  1. 1Ayusin ang taas ng bar ng smith machine sa taas ng baywang.
  2. 2Tumayo na nakaharap sa smith machine, mga paa ay lapad ng balikat.
  3. 3Bahagyang yumuko ang mga tuhod at ibaluktot pasulong sa balakang, panatilihing tuwid ang likod.
  4. 4Hawakan ang bar nang isang kamay gamit ang overhand grip, palad nakaharap pababa.
  5. 5Panatilihing malapit ang siko sa katawan at hilahin ang bar patungo sa baywang, pinipiga ang mga shoulder blade nang magkasama.
  6. 6Sandali na huminto sa itaas ng galaw, pagkatapos ay dahan-dahang ibaba ang bar pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit, pagkatapos ay palitan ang kabilang braso.

Mga Muscles na Ginagamit sa Smith One Arm Row

Primary

upper back

Secondary

bicepsforearms

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?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith One Arm Row?

Ang Smith One Arm Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Smith One Arm Row?

Ang Smith One Arm Row ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith One Arm Row nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang taas ng bar ng smith machine sa taas ng baywang. Tumayo na nakaharap sa smith machine, mga paa ay lapad ng balikat. Bahagyang yumuko ang mga tuhod at ibaluktot pasulong sa balakang, panatilihing tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Smith One Arm Row?

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?

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 best for?

The Smith One Arm Row 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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