Smith Machine Exercises

The Smith machine is a barbell fixed to vertical rails, with hooks that re-rack the weight at any height by twisting your wrists. The fixed path means no balancing, which makes it a reasonable place to learn the shapes of the squat, bench and row, and a real option when you train without a spotter. One thing to know before you log anything: the bar does not weigh 45 lb, and the number varies by machine. The guide on Smith machine bar weight explains how to check yours. Every Smith machine exercise in the library is listed below with muscles worked, difficulty and step-by-step instructions.

28 exercises.

• Smith Machine Bench PressIntermediate›
• Close-Grip Smith Machine Bench PressIntermediate›
• Decline Smith PressBeginner›
• Smith Incline Shoulder RaiseBeginner›
• Smith Machine Behind the Back ShrugBeginner›
• Smith Machine Bent Over RowIntermediate›
• Smith Machine Bulgarian Split SquatIntermediate›
• Smith Machine Calf RaiseBeginner›
• Smith Machine Close-Grip Bench PressBeginner›
• Smith Machine Decline PressBeginner›
• Smith Machine Glute BridgeBeginner›
• Smith Machine Hang Power CleanIntermediate›
• Smith Machine Hip RaiseBeginner›
• Smith Machine Hip ThrustBeginner›
• Smith Machine Incline Bench PressIntermediate›
• Smith Machine Leg PressIntermediate›
• Smith Machine LungeBeginner›
• Smith Machine One-Arm Upright RowBeginner›
• Smith Machine Overhead Shoulder PressBeginner›
• Smith Machine Pistol SquatIntermediate›
• Smith Machine Reverse Calf RaisesBeginner›
• Smith Machine Romanian DeadliftIntermediate›
• Smith Machine Shoulder PressIntermediate›
• Smith Machine ShrugBeginner›
• Smith Machine SquatIntermediate›
• Smith Machine Stiff-Legged DeadliftBeginner›
• Smith Machine Upright RowBeginner›
• Smith Single-Leg Split SquatBeginner›