Smith Machine Single Arm Bent over Row

Instructions

1. Set the Smith machine bar at a low position and stand beside it in a staggered stance, hinging at the hips to about 45 degrees.
2. Grip the bar with one hand using an overhand or neutral grip, bracing your free hand on your thigh.
3. Pull the bar up toward your hip, driving your elbow back and squeezing your lat at the top.
4. Lower the bar slowly back to the starting position.
5. Complete all reps on one side before switching.