smith one arm row

Instructions

1. 1

   Step 1: Adjust the height of the smith machine bar to waist level.

2. 2

   Step 2: Stand facing the smith machine with your feet shoulder-width apart.

3. 3

   Step 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight.

4. 4

   Step 4: Grasp the bar with one hand using an overhand grip, with your palm facing down.

5. 5

   Step 5: Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.

6. 6

   Step 6: Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions, then switch to the other arm.