10 Best Smith One Arm Row Alternatives for No Smith Machine

The Smith One Arm Row is done standing with a Smith machine. Ranked closest by our scoring: the Lever T Bar Row, the Lever Reverse T-Bar Row and the Lever T-Bar Reverse Grip Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith One Arm Row

Smith One Arm RowPlay demonstration
Primary muscle
Upper Back
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Smith One Arm Row
  1. Adjust the height of the smith machine bar to waist level.
  2. Stand facing the smith machine with your feet shoulder-width apart.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
  5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
  7. Repeat for the desired number of repetitions, then switch to the other arm.
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Ranked Smith One Arm Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith One Arm Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Lever T Bar RowPlay demonstration

    1. Lever T Bar Row

    92% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
    • Body position: standing, the same as the Smith One Arm Row
  2. Lever Reverse T-Bar RowPlay demonstration

    2. Lever Reverse T-Bar Row

    88% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
    • Body position: standing, the same as the Smith One Arm Row
  3. Lever T-Bar Reverse Grip RowPlay demonstration

    3. Lever T-Bar Reverse Grip Row

    88% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and engage your core.
    4. Pull the handles towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
  4. Smith Bent Over RowPlay demonstration

    4. Smith Bent Over Row

    88% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
    • Body position: standing, the same as the Smith One Arm Row
  5. Smith Narrow RowPlay demonstration

    5. Smith Narrow Row

    88% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound

    The same equipment, taken with a narrow grip.

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
    2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
    3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
  6. Smith Reverse Grip Bent Over RowPlay demonstration

    6. Smith Reverse Grip Bent Over Row

    88% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an underhand grip, hands shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a machine, the same as the Smith One Arm Row
    • Body position: standing, the same as the Smith One Arm Row
  7. Band One Arm Standing Low RowPlay demonstration

    7. Band One Arm Standing Low Row

    88% match
    • Upper Back
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the upper back.

    How to perform this exercise
    1. Attach the band to a stable anchor point at waist height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the band with one hand, palm facing inward, and step back to create tension in the band.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Pull the band towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a band, not a machine
    • Body position: standing, the same as the Smith One Arm Row
    • Balance: harder to stay steady on than the Smith One Arm Row
  8. Cable One Arm Bent Over RowPlay demonstration

    8. Cable One Arm Bent Over Row

    88% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
    4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
    5. Pause for a moment, then slowly extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Smith One Arm Row
    • Balance: harder to stay steady on than the Smith One Arm Row
  9. One Arm Towel RowPlay demonstration

    9. One Arm Towel Row

    86% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith One Arm Row
    • Balance: harder to stay steady on than the Smith One Arm Row
  10. Lever One Arm Bent Over RowPlay demonstration

    10. Lever One Arm Bent Over Row

    82% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Smith One Arm Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith One Arm Row
    • Balance: harder to stay steady on than the Smith One Arm Row

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.

Smith One Arm Row FAQ

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology