The Smith machine might get some side-eye at the gym, but here's the truth: it’s actually a powerhouse for building strength—especially if you’re looking to lift heavy and work smarter, not harder.
Whether you're a beginner or a seasoned lifter, this machine offers extra stability, letting you focus on the muscles that matter most. Plus, you can go heavier, without worrying about balance. So, let’s stop sleeping on it and get into the best Smith machine exercises that’ll have you building muscle from head to toe.
Smith Machine Frog Squat
This is one of the best moves for beginners and those looking to isolate their quads. The Smith machine helps you with balance and form, making sure your focus stays on crushing those leg gains.
How to do it:
- Set the bar at a comfortable height, and grip it wide.
- Step under the bar and position your feet about 10 inches away and slightly out.
- Lower yourself until your thighs are parallel to the floor, pause, then push back up. Repeat.
Kaz Press
This killer hybrid of the close-grip bench press and tricep extension is perfect for those looking to target their triceps and chest. The Smith machine helps you go heavier without stressing your elbows.
How to do it:
- Lie on a flat bench under the Smith machine and grip the bar just slightly narrower than shoulder-width.
- Lower the bar toward your chest and press it back up, keeping your elbows tucked in. Repeat.
Smith Machine Bent-Over Row
Ready to build a thicker back? The Smith machine gives you the stability to row heavy and hit your lats, rhomboids, and traps with more control than free weights.
How to do it:
- Stand under the bar with your feet shoulder-width apart, and lean forward at a 45-degree angle.
- Pull the bar toward your chest, squeeze for a sec, then slowly lower. Repeat.
Pro Tip: Get the most out of this exercise by pulling until failure – to do this, use lifting straps to reduce grip fatigue so you can fatigue the muscles you're intending to grow!
Standing Calf Raises
These are a must if you’re looking to build your calves. The Smith machine helps you control the movement for a more focused burn.
How to do it:
- Place a small platform under the bar and stand with the balls of your feet on it.
- Lower yourself toward the ground, then push up onto your tiptoes. Hold and repeat.
Smith Machine Hip Thrust
Want glutes that pop? This is the move. The Smith machine helps you lift heavier weight, so you can really feel the burn in your glutes and legs.
How to do it:
- Set a bench behind the machine and rest your upper back on it.
- Place the bar across your hips and thrust upward, squeezing your glutes at the top. Slowly lower back down and repeat.
Pro Tip: Prevent pain and bruising on your hips by using a barbell pad! The thick foam will protect your hips so you can add weight to the bar without worrying about discomfort or pain.
Seated Overhead Press
Want stronger shoulders? This one’s for you. The Smith machine lets you press with more control while focusing on building your delts.
How to do it:
- Sit on a bench under the machine with the bar at neck height.
- Grip the bar slightly wider than shoulder-width, press it up overhead, then lower with control. Repeat.
Smith Machine Reverse Lunges
This lunge variation targets your legs while also giving your knees a break. The Smith machine makes the movement more stable, letting you load up weight and really focus on your quads, glutes, and hamstrings.
How to do it:
- Step under the bar and position it on your traps.
- Step back with one leg, lower until your knee almost touches the floor, then press back up. Repeat on the other leg.
FAQ
Does the Smith machine isolate muscles more than free weights?
Yep! The Smith machine helps you isolate those big muscle groups, making it easier to target exactly what you want without using as many stabilizer muscles.
Is the Smith machine good for beginners?
Absolutely! It's a great tool for beginners because it stabilizes the bar, allowing you to focus on learning the movement and building strength without worrying about balance.
Can I build strength using the Smith machine?
For sure! The Smith machine is awesome for building strength, especially if you’re ready to lift heavier and focus on muscle isolation.
Is the Smith machine only for leg exercises?
Nope! You can use the Smith machine for almost any barbell movement, from squats to overhead presses, rows, and more!
Next time you're at the gym, don’t shy away from the Smith machine. It’s a game-changer for strength training, especially if you’re looking to lift heavy and target specific muscle groups. Mix it into your routine, and you’ll see those gains come through.
And speaking of leveling up—UPPPER’s got the gear to match your grind. From our heavy-duty lifting belts to wrist wraps that keep you locked in, our gear is made for those who don’t just show up, they show out.