10 Best Smith One Arm Row Alternatives for No Smith Machine
Use single-arm dumbbell rows, chest-supported rows, barbell bent-over rows, inverted rows, or one-arm cable rows to replace the Smith One Arm Row. Each preserves horizontal-pull mechanics and targets the lats, rhomboids, and posterior deltoid. Brace your torso, retract the scapula, and pull through the elbow to emphasize upper-back contraction.
Original Exercise: Smith One Arm Row
How to Perform Smith One Arm Row
- Adjust the height of the smith machine bar to waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the bar with one hand using an overhand grip, with your palm facing down.
- Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Best Smith One Arm Row Alternatives
1. Cable One Arm Bent Over Row
87.7% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
- Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
- Pause for a moment, then slowly extend your arm back to the starting position.
2. Band One Arm Standing Low Row
87.7% MatchHow to perform this exercise
- Attach the band to a stable anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band with one hand, palm facing inward, and step back to create tension in the band.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your waist, squeezing your shoulder blades together.
3. Ez Bar Reverse Grip Bent Over Row
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
4. Dumbbell Reverse Grip Row (female)
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
5. Barbell Bent Over Row
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6. Barbell Pendlay Row
75.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
7. Dumbbell One Arm Bent-over Row
74.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
8. Bent Over One-Arm Long Bar Row
71.3% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
9. Band One Arm Twisting Seated Row
71.2% MatchHow to perform this exercise
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold the band with one hand and extend your arm fully in front of you.
- Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- At the same time, twist your torso towards the side of the pulling arm.
- Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
10. Cable Standing Twist Row (v-bar)
71.1% MatchHow to perform this exercise
- Attach a v-bar attachment to a cable machine at chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down.
- Take a step back to create tension in the cable.
- Keep your back straight and core engaged throughout the exercise.
Why You Might Need a Smith One Arm Row Alternative
You may need substitutes because of shoulder pain, limited gym equipment, or a preference for freer movement patterns. The Smith machine fixes the bar path, which can restrict natural scapular motion and increase shear on the shoulder for some lifters. Alternatives like chest-supported rows reduce spinal shear and isolate the rhomboids, while single-arm dumbbell rows allow a neutral wrist and a fuller scapular retraction. If you have a wrist or elbow issue, swap to a pronated or neutral-grip handle and focus on leading with the elbow and squeezing the scapula at the top to preserve upper-back activation.
How to Choose the Right Substitute
Select a substitute based on equipment, pain history, and your goal. For hypertrophy choose unilateral dumbbell or cable rows to increase time under tension; use a chest-supported row if you need to offload the lower back. For strength and carryover to heavy pulls, pick a bent-over barbell row and maintain a braced core and neutral spine. Evaluate biomechanics: shorter torso-to-load lever (chest-supported) reduces lower-back demand, while a more horizontal torso increases lat and posterior chain recruitment. Always prioritize scapular retraction cues—initiate the pull from the scapula and lead with the elbow—to ensure targeted upper-back activation.
Frequently Asked Questions
What muscles does Smith One Arm Row work?
The Smith One Arm Row primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary activation of the posterior deltoid and biceps. The erector spinae and obliques stabilize the torso; focus on elbow-driven pulls and scapular retraction to maximize upper-back recruitment.
What is the best bodyweight alternative to Smith One Arm Row?
The inverted row (Australian pull-up) is the best bodyweight option because it preserves the horizontal-pull vector and loads the lats and mid-traps. Keep a rigid plank body, retract the scapula before pulling, and aim to bring your chest to the bar to increase intensity.
Can I build muscle without doing Smith One Arm Row?
Yes. You can build upper-back muscle with progressive overload using dumbbell rows, cable rows, inverted rows, and bent-over barbell rows. Prioritize full range of motion, consistent loading, and scapular retraction cues to drive hypertrophy across the same muscle groups.
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