Smith Machine exercises
90 exercises that use the Smith Machine.
Incline Push-up on a Smith Bar
The incline push-up on a Smith bar targets your chest, shoulders, and triceps. This variation allows for a controlled…
Resistance Band Smith Squat
The Resistance Band Smith Squat targets your lower body muscles while providing stability through the band. This exer…
Smith Back Shrug
Stand inside the smith machine with your feet shoulder-width apart. Grasp the barbell with an overhand grip and let i…
Smith Back Wide Shrug
The Smith Back Wide Shrug targets the upper trapezius muscles, enhancing shoulder strength and stability.To perform t…
Smith Banded Full Squat
The Smith banded full squat enhances your squat by adding resistance through bands, promoting strength and stability.…
Smith Behind Neck Press
Stand tall and grip the barbell with an overhand grip, placing your hands slightly wider than shoulder-width apart. P…
Smith Bench Press
Lie flat on the bench with your feet firmly planted on the ground, gripping the barbell with an overhand grip slightl…
Smith Bent Knee Good Morning
Stand inside a smith machine with your feet shoulder-width apart. Position the barbell across the back of your should…
Smith Bent Over Narrow Pronated Grip Row
The Smith Bent Over Narrow Pronated Grip Row targets the upper back and biceps. This exercise helps improve strength …
Smith Bent Over Row
Stand in front of the Smith machine, feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lea…
Smith Calf Raise (version 2)
The Smith Calf Raise targets the calf muscles, enhancing strength and stability.Position yourself under the Smith mac…
Smith Calf Raise (with block)
The Smith Calf Raise (with block) targets the calf muscles for improved strength and definition.Position a block unde…
Smith Chair Squat
Start by standing in front of the Smith machine with your feet shoulder-width apart.
Smith Close-Grip Bench Press
Lie down on a bench beneath the Smith machine bar. Place your hands on the bar, closer than shoulder-width apart. Lif…
Smith Curtsey Lunge
The Smith Curtsey Lunge targets your glutes, quads, and hamstrings while improving balance and coordination.To perfor…
Smith Deadlift
Stand with feet shoulder-width apart. Position the barbell at the front of your thighs. Reach down and grab the barbe…
Smith Decline Bench Press
Lie down on the decline bench with your feet securely placed on the footrests. Grasp the barbell with an overhand gri…
Smith Decline Reverse-Grip Press
Lie down on the decline bench with your feet securely placed on the footrest. Grasp the barbell with an underhand gri…
Smith Donkey Kick
Perform the Smith donkey kick to target your glutes and hamstrings effectively.Start by positioning yourself on all f…
Smith Drag Curl
The Smith Drag Curl targets the biceps while providing stability through the Smith machine. This exercise emphasizes …
Smith Elevated Split Squat
The Smith Elevated Split Squat targets the quadriceps, hamstrings, and glutes while improving balance and stability.S…
Smith Frankenstein Squat
The Smith Frankenstein Squat is a variation of the squat that emphasizes the quadriceps and core stability. You perfo…
Smith Frog Hip Thrust
The Smith Frog Hip Thrust targets your glutes and hamstrings while providing stability through the Smith machine.Set …
Smith Front Leg Elevated Split Squat
The Smith Front Leg Elevated Split Squat targets the quadriceps, hamstrings, and glutes. This exercise improves lower…
Smith Front Squat
The Smith Front Squat targets the quadriceps, glutes, and core. It is performed using a Smith machine for added stabi…
Smith Front Squat (Clean Grip)
Place the barbell on the safety catches of the Smith machine, slightly below shoulder height. Stand with your feet sh…
Smith Full Squat
Stand with feet shoulder-width apart, toes pointed slightly outward. Place the barbell on the back of your shoulders,…
Smith Good Morning Off Pins
Perform the Smith Good Morning Off Pins to strengthen your posterior chain, focusing on the hamstrings and lower back…
Smith Hack Squat
Position yourself in a Smith machine, facing away from it. Place your feet shoulder-width apart on the platform. Gras…
Smith Hang Clean
The Smith Hang Clean is a dynamic exercise that targets multiple muscle groups, including the legs, back, and shoulde…
Smith Hex Press
The Smith Hex Press targets the chest, shoulders, and triceps. It is performed on a Smith machine for added stability…
Smith Hip Raise
Position yourself under the barbell on a Smith machine. Lie on your back with your feet flat on the ground and your k…
Smith Hip Thrust
The Smith Hip Thrust targets the glutes and hamstrings, enhancing strength and stability.To perform the exercise:Posi…
Smith Incline Bench Press
Lie down on the incline bench with your back flat against the pad and feet firmly on the floor. Position the barbell …
Smith Incline Close grip Bench Press
The Smith Incline Close Grip Bench Press targets the triceps and upper chest. This exercise is performed on an inclin…
Smith Incline Reverse-Grip Press
Lie face-up on a Smith machine incline bench. Reach up and grasp the bar with a reverse grip, palms facing towards yo…
Smith Incline Shoulder Raises
Sit on the inclined bench with your back firmly supported. Grasp the barbell with an overhand grip, slightly wider th…
Smith JM Bench Press
The Smith JM Bench Press targets the triceps and chest muscles. It is performed using a Smith machine for added stabi…
Smith Kneeling Hip Thrust
The Smith kneeling hip thrust targets the glutes and hamstrings while providing stability through the Smith machine.P…
Smith kneeling rear kick
The Smith kneeling rear kick targets the glutes and hamstrings while improving balance and stability.Kneel in front o…
Smith kneeling rear kick (with Partner)
Perform the Smith kneeling rear kick with a partner for added resistance and support. Start in a kneeling position wi…
Smith Lateral Step-Up
The Smith Lateral Step-Up targets the lower body, focusing on the glutes, quadriceps, and hamstrings. This exercise i…
Smith Leg Press
Sit on the leg press machine with your back against the pad. Place your feet shoulder-width apart on the footplate. U…
Smith Low Bar Squat
Place the barbell on a squat rack at a lower position. Stand with your feet shoulder-width apart and position yoursel…
Smith lying lift (on hip)
Perform the Smith lying lift by positioning yourself on a flat surface with your upper back supported by the bench an…
Smith Machine Bicep Curl
Grasp the bar with an underhand grip, shoulder-width apart. Stand with feet hip-width apart, keeping your back straig…
Smith Machine Decline Close Grip Bench Press
Lie down on the decline bench. Grasp the barbell with a close grip, hands slightly narrower than shoulder-width apart…
Smith Machine Incline Tricep Extension
1. Adjust the Smith machine to a comfortable incline level. 2. Stand facing the Smith machine, with your feet shoulde…
Smith Machine Reverse Decline Close Grip Bench Press
Lie face up on the decline bench positioned under the Smith machine. Extend your arms upward and hold the barbell wit…
Smith Narrow Row
Sit on the bench with the barbell in front of you. Grasp the barbell with an overhand grip. Keep your back straight a…