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Smith Machine

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Smith Machine
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Smith Squat
Primary muscle • Quads, Glutes • Beginner
3×8–12
How to do it
  1. Set bar at shoulder height, step under it and position it across upper traps.
  2. Unlock the bar, stand with feet shoulder-width, toes slightly out.
  3. Brace core, bend knees and hips to lower until thighs are parallel.
  4. Drive through heels to stand, keeping chest tall; re-rack at the top.
Breathing: Inhale down, exhale up.
Tip: Keep bar path vertical; do not lean forward.
Avoid: Knees caving inward • Half-depth to avoid hooks
Smith Bench Press
Primary muscle • Chest • Beginner
3×8–12
How to do it
  1. Set bench centered under bar, bar at arm's length above chest.
  2. Grip slightly wider than shoulders, unlock bar.
  3. Lower with control to mid-chest, elbows at ~45°.
  4. Press to full extension without bouncing; lock hooks to finish.
Breathing: Inhale down, exhale on press.
Tip: Retract shoulder blades before unracking.
Avoid: Flaring elbows to 90° • Lifting hips off bench
Smith Shoulder Press
Primary muscle • Front Delt • Beginner
3×8–12
How to do it
  1. Set bench upright, bar at shoulder height, grip just outside shoulders.
  2. Unlock bar and press overhead until arms are almost straight.
  3. Lower slowly to upper chest / chin level.
  4. Keep torso against pad; repeat and re-rack.
Breathing: Exhale up, inhale down.
Tip: Avoid shrugging traps at the top.
Avoid: Arching lower back to help press
Smith Row
Primary muscle • Middle Back • Intermediate
3×10–12
How to do it
  1. Set bar low, hinge at hips with straight back, grip overhand shoulder-width.
  2. Unlock bar and let it hang with arms extended.
  3. Row bar toward lower ribs, squeezing shoulder blades.
  4. Lower with control; keep hips still.
Breathing: Exhale on pull, inhale on lower.
Tip: Torso at ~45°; pull elbows past torso.
Avoid: Rounding back to heave weight
Smith Machine Incline Bench Press
Primary muscle • Upper Chest • Beginner
3×8–12
How to do it
  1. Set bench to 30° incline under the bar, bar at upper chest height.
  2. Grip slightly wider than shoulders, unlock bar.
  3. Lower with control to upper chest.
  4. Press to full extension; re-rack hooks at the top.
Breathing: Inhale down, exhale on press.
Tip: Fixed path makes this great for learning incline pressing.
Avoid: Setting bench too upright • Flaring elbows to 90°
Smith Machine Romanian Deadlift
Primary muscle • Hamstrings • Intermediate
3×8–12
How to do it
  1. Set bar at thigh height, grip overhand shoulder-width.
  2. Hinge at hips, push glutes back with slight knee bend.
  3. Lower bar along thighs until stretch in hamstrings.
  4. Drive hips forward to stand, squeezing glutes at top.
Breathing: Inhale on lower, exhale up.
Tip: Keep bar close to body; feel the hamstring stretch.
Avoid: Rounding lower back • Bending knees too much turning into a squat
Smith Machine Standing Calf Raise
Primary muscle • Calves • Beginner
3×15–20
How to do it
  1. Set bar on shoulders, stand on edge of step or platform.
  2. Rise onto toes as high as possible, pause 1s.
  3. Lower until heels are below step level for full stretch.
  4. Repeat without bouncing.
Breathing: Exhale up, inhale down.
Tip: Full range of motion is key for calf growth.
Avoid: Bouncing at the bottom • Using partial reps
Smith Machine Hip Thrust
Primary muscle • Glutes • Intermediate
3×10–12
How to do it
  1. Sit on floor with upper back against bench, bar over hip crease.
  2. Plant feet flat shoulder-width, brace core.
  3. Drive hips up until body forms a straight line from knees to shoulders.
  4. Squeeze glutes 1s at top; lower with control.
Breathing: Exhale on thrust, inhale down.
Tip: Pad the bar for comfort; tuck chin to protect neck.
Avoid: Hyperextending lower back at the top • Feet too far forward
Machine Details
  • Equipment: Smith Machine
  • Type: Guided Barbell / Multi-Function
  • Difficulty: Beginner — Advanced
  • Focus Muscles: Full Body (varies by exercise)
  • Auxiliary Muscles: Stabilizers, Core
Quick Tips
  1. Bar moves on fixed vertical path.
  2. Use safety hooks for secure training.
  3. Great for learning proper form safely.
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