How to do it
Distribute your weight evenly between both feet despite the single-arm pull.
- 1
Stand sideways to the Smith machine bar with feet shoulder-width apart.
- 2
Bend at the hips to a 45-degree angle, keeping one hand on your thigh for support.
- 3
Grasp the bar with the free hand using a neutral grip.
- 4
Pull the bar towards your hip, squeezing your shoulder blade at the top.
- 5
Slowly lower the bar back to the starting position.
- 6
Repeat for the desired number of repetitions before switching sides.
Expert tip
Keep your back flat and core engaged throughout the exercise. Pull the weight towards your hip to fully engage the lats and minimize bicep involvement.
Common mistakes
- ✕Rounding the lower back during the pull
- ✕Yanking the bar with a jerky motion
- ✕Rotating the torso toward the working side