One-arm row in Smith machine

Start the pull by driving the elbows in the direction required by the exercise and let the shoulder blades move naturally. Return slowly without suddenly releasing the tension. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of middle and lower trapezius, lats and neck and upper trapezius; match resistance and range to a beginner level and never force a painful repetition. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.