@madscientistofmuscle: To build a big back, brute force, power exercises should be part of your training. Using the Smith Machine for one-arm rows is one of the best ways to do this. It stabilizes the bar for you, allowing you to focus on powering the weight up. This one takes a bit of practice as you don’t want to just heave the weight up. There is some technique to it. The first bit uses your legs and lower back to get the weight moving up. Once the weight is moving, then start to row as powerfully as you can to keep the momentum going. When you get about 3/4 of the way up, duck your upper body down a little to bring your torso closer to the bar. This is sort of like creating accommodating resistance in that it makes this last bit easier where your leverage is worse. You’re using momentum to adjust to the strength curve of the row. I’m standing on a plyo box to get full range of motion (a bench will work). I also like to brace my non-working hand on my knee to stabilize the core. Do this one heavy and for low reps. #onearmrow #backexercise #powerrow #bigback #smithmachineexercise

Nick Nilsson

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Thursday 19 February 2026 20:54:12 GMT