Smith one arm row

How to do it

1. 1Adjust the height of the smith machine bar to waist level.
2. 2Stand facing the smith machine with your feet shoulder-width apart.
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.