Written by Kiel DiGiovanni | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
A creation from the godfather of fitness, Jack LaLanne, the Smith machine gets a lot of hate. But, we believe there is a place for this piece of gym equipment in every lifter's program, and when used correctly, it can go a long way to helping you build muscle.
Comprised of a fixed barbell that runs along vertical steel rails, the Smith machine has incremental levels where you can set up safety hooks. This leads us to two key benefits of using the Smith machine (we'll talk about these in detail later on), which are that you can lift heavy and you don't need a spotter.
Read on to find out how you can use the Smith machine to build muscle. We will provide you with the 11 best Smith machine exercises that you can incorporate into your workout routine, plus the pros and cons so that you have a more complete picture of one of the most misunderstood pieces of equipment in the gym.
Table of Contents:
- 11 Best Smith Machine Exercises
- Pros & Cons of Smith Machines
- FAQs
11 Best Smith Machine Exercises
From our own experience and from elite professionals, we put together a list of 11 of the best Smith machine exercises that you should consider adding to your repertoire.
The 11 best Smith exercises are:
- Bench Press Throws (Flat, Incline, Decline)
- Hack Squat
- Front Squat
- Hip Thrust
- Smith Shrug
- Split Lunge
- Bent Over Row
- Single Leg Deadlift
- Smith Standing Calf Raise
- Inverted Row
- Seated Smith Overhead Press
1. Bench Press Throws (Flat, Incline, Decline)
You should definitely be doing free weight bench presses, but you can mix in some Smith bench presses or perform bench press throws.
Although you will get more muscle activation by doing a bench press with free weights, doing a bench press with the Smith machine can allow you to focus more on the pecs, taking some stress off of the stabilizing muscles like the deltoids.
And for more great variations, check out our article on the Smith Machine Bench Press.
How to do Smith machine bench press throws:
- Set up bench under bar
- Get into position on the bench and line up your body so that the bar is over your chest
- Grab the bar with both hands shoulder width apart using an overhand grip
- Push up and rotate to unlatch the bar
- Slowly lower to your chest then push up with explosive force so that the bar leaves your hands at the top of the movement
- Catch the bar then repeat for desired reps
- Rotate and re-latch
Note: Don't take your eye off the bar and make sure your hands are in a position to safely catch the bar on the way down.
2. Hack Squat
As previously mentioned, traditional squats on the Smith machine don’t activate muscles as much but doing variations of squats like front squats or these hack squats with the Smith machine make it possible to really focus on specific muscles of the legs.
In fact, the hack squat is so effective that we've included it in our Ultimate Smith Machine Leg Workouts! When doing these hack squats, the quadriceps are engaged more because the foot placement.
How to do the Smith machine hack squat:
- Set up the Smith machine bar just lower than shoulder height
- Get under the bar with it resting on your upper back then grab the bar with an overhand grip on both sides
- Unlatch the bar then take a step forward so your feet are shoulder width apart
- Keeping your back straight slowly lower until your thighs are parallel with the floor
- Push up through your heels until you reach the starting position
- Repeat for desired reps
Note: Make sure to concentrate on contracting your quadriceps in this exercise and let your toes/knees point slightly out if more comfortable.
3. Front Squat
Front squats with the Smith machine can be beneficial especially as you progress through your workout session so that even if you're fatigued, you can focus on working your larger leg muscles instead of the smaller stabilizer muscles and the core.
You can also take some stress off your wrists when doing front squats on the Smith machine because the bar is stabilized.
How to do Smith machine front squats:
- Set up the bar at upper chest height
- Get under the bar with it resting across your upper chest or collarbone area. You can grab the bar to the sides with an overhand grip or you can have your arms in front of your chest, crossed in an X
- Unlatch the bar then slowly lower down keeping your back straight and core tight until your thighs are parallel with the ground
- Push up through your heels to starting position
- Repeat for desired reps
Note: Keep core engaged throughout the movement.
4. Hip Thrust
One of the better exercises to do with the Smith machine, the hip thrust can really blast the glutes. Hip thrusts isolate the glutes well so if you want to build your backside then you should be adding this exercise to your workout routine.
How to do a Smith machine hip thrust:
- Set up a bench at the entrance or behind the bar then attach a pad or squat sponge to the bar for comfort
- Get into position with your upper back on the bench with the bar over the crease of your hips (might need some readjustment to get the placement right)
- Your feet should be shoulder width apart, pointing out slightly
- Place your hands on the bar using an overhand grip
- Unlatch the bar by extending your hips, keeping your core tight, and lower the bar toward the ground then forcefully push the bar up to starting position while squeezing the glutes
- Repeat for desired reps
- Rotate and re-latch
Note: Try not to hyperextend your back at the top of the movement and keep your chin tucked (not looking at the ceiling).
For more great glute moves, check out our article: 8 Undeniably Effective Exercises For Your Gluteus Maximus.
5. Smith Shrug
To build big traps, shrugs are a must-do exercise. Doing shrugs on a Smith machine allow you to load up heavier weight than you’d be able to lift with dumbbells.
You can also do various Smith shrugs apart from the one shown in the picture. Another variation includes the one arm Smith shrug where you stand to the side of the bar then perform shrugs one arm at a time.
How to do Smith machine shrugs:
- Set up safety pins just lower than your hands when in shrug position
- Set the height of the bar on the level above the safety pins
- Stand in front of the bar and grab with hands shoulder width apart using an overhand grip
- Unlatch the bar, then with your elbows slightly flexed lift your shoulders as high as possible
- Hold at the top briefly while squeezing the traps
- Slowly lower the bar to starting position
- Repeat desired reps
- Rotate bar and re-latch
Note: Don’t roll your shoulders, you can also try using a mixed grip with one hand overhand the other underhand grip. You can do reverse Smith shrugs by facing away from the bar.
6. Split Lunge
The Smith machine is great for split squats because it provides more stability throughout the movement. With the added stability you can focus on the actual exercise and lengthen your stance to create more hip flexion and stretch in the gluteus maximus.
Tip: To make this move even more challenging, turn it into a Smith machine reverse lunge.
How to do the Smith machine split lunge:
- Set up your bench behind the bar then set the bar at level just below shoulder height
- Stand in front of the bar, placing it on your shoulders, and then place one foot’s toes behind you on the bench (re-adjust if necessary)
- Push up a little to unlatch the bar, lowering down until your back knee almost hits the ground and front thigh is parallel with the floor
- Push up through front foot to starting position
- Repeat for desired reps
- Rotate and re-latch then switch sides
Note: Keep a neutral spine throughout the movement. Start with a lighter weight to focus on form.
7. Bent Over Row
Bent over rows are a great exercise to build a strong back. Using the Smith machine, you should be able to go heavier because you aren’t using your stabilizing muscles like you would be when doing rows with free weights. Let your traps, lats, and rhomboids do all the heavy lifting!
How to do Smith machine bent over rows:
- Set up the bar at thigh level
- Stand behind the bar and grab it with an underhand grip using both hands a little wider than shoulder width apart then lean over the bar. You can also use an overhand grip to switch up how your back muscles are activated
- Keeping your back straight pull up through your elbows until the bar reaches just above your bellybutton
- Slowly lower to starting position
- Repeat for desired reps
- Rotate and re-latch
Note: Try not to rock, keep your body in a fixed position throughout the movement.
For more great takes on the bent over row, check out the 7 Best Bent Over Row Variations.
8. Single Leg Deadlift
The stiff leg deadlift is a fantastic exercise to work the hamstrings, glutes and erector spinae but it can be even better when performing it unilaterally as a single leg deadlift.
By executing this movement with the Smith machine, the larger muscles can focus harder on lifting the weight as the smaller stabilizing muscles are mostly taken out of the equation here.
How to do Smith machine single leg deadlifts:
- Set up the bar a little lower than your hands when at your side
- Stand just behind the bar and grab it with both hands shoulder width apart using an overhand grip
- Unlatch bar and lift one leg off the ground
- Lean forward by hinging at the hips and lowering the bar straight down toward the floor until your back leg is extended out behind you and your torso is parallel to the floor
- Contract your hamstring to bring you back to starting position
- Repeat for desired reps, rotate and re-latch
- Switch sides
Note: Keep your core engaged throughout the movement with a neutral spine.
9. Smith Standing Calf Raise
Some people have skinny calves and are always looking for ways to build bigger, strong calves, and that’s where a Smith machine calf raise can help. If your gym doesn’t have a calf raise station, you can effectively do standing and seated calf raises so you can get your calf training in at one place.
How to do the smith machine calf raise:
- Set up bar at shoulder height with a raised platform just in front of the bar
- Stand under the bar with it resting on your shoulders while standing on the edge of the platform. Your toes should be on the platform, while your heels hang off the edge
- Grab bar with both hands using an overhand grip then push through your toes to unlatch the bar
- Lower the bar until your heels come close to the ground then push up through your toes, holding briefly at the top
- Repeat for desired reps
- Rotate and re-latch
Note: You can point your toes inwards/outwards to hit various heads of the calf muscle.
10. Inverted Row
Even though the inverted row is a bodyweight exercise, the Smith machine is the optimal piece of equipment for them. You can adjust the height of the bar easily so it doesn’t matter how long or short your arms are, making this an excellent exercise to perform on the Smith machine.
How to do the inverted row:
- Set up the bar around waist high level
- Sit on the ground below the bar then reach up and grab the bar with both hands using an overhand grip slightly wider than shoulder width apart
- Straighten your legs with your heels on the floor then lean back while lifting your hips off the floor
- Pull your chest up to the bar while keeping your core engaged throughout the movement
- Slowly return to starting position
- Repeat desired reps
Note: Keep your body in a straight line the entire time.
11. Seated Smith Overhead Press
The overhead press is one of the core compound lifts that can add some serious size and strength to the front delts. When performing this exercise on the Smith machine, you don't need to use your stabilizer muscles to keep the bar under control, meaning you can push heavier weight to stimulate muscle growth.
How to do the seated Smith overhead press:
- Set up bench with back support behind the bar so that the bar has enough room to pass by your face
- Set up the bar just higher than shoulder level when sitting
- Sit down and reach up to grab the bar using an overhand grip slightly wider than shoulder width apart
- Unlatch the bar then press straight up over your head until your arms are extended
- Slowly lower to starting position
- Repeat for desired reps
- Rotate and re-latch
Note: Try to avoid leaning your head back and push through your elbows.
Should I use the Smith Machine?
If you are an intermediate or advanced lifter, you should include at least 1-2 Smith machine exercises in your routine. Now, if you ask this question to multiple trainers in the fitness industry, you’ll probably get a mixture of responses. The truth about performing Smith machine exercises is much like many pieces of equipment you’ll find in a gym; they serve a purpose for certain people and circumstances.
Intermediate and advanced lifters will know how to get the most out of the Switch machine. The Smith machine shouldn’t be used as a learning apparatus for beginners. Those new to working out should learn the fundamentals using free weights before trying to maximize the benefits from the Smith machine.
Benefits of Smith machine exercises
Even though it’s often dismissed by many people in the fitness industry, there are multiple benefits of using the Smith machine. There is a reason why you’ve seen professional bodybuilders like Arnold Schwarzenegger and Jay Cutler incorporating the Smith machine into their workouts.
Here are a few benefits of the Smith machine.
- No Spotter Needed: One of the main reasons LaLanne came up with the Smith machine was so he could do heavy squats and bench presses without the need for a spotter. The Smith machine solves this problem by enabling the user to lock out the weight by turning the wrists. You might be able to challenge yourself a little more when using a Smith machine compared to using free weights if working out alone.
- More Controlled Movements: The Smith machine only allows the barbell to move up and down in a vertical motion therefore it provides greater control. For example, while doing front squats some people might have the tendency to lean forward. This tarnishes the proper alignment of the movement and makes the lifter focus on balance and lifting rather than on just lifting the weight.
- Variety: Even though the Smith machine catches a lot of hate, you can think of it as another piece of equipment to mix in with your workouts to keep things fresh. Some exercises (many of which we highlighted in this article) can even be improved through use of the Smith machine; so that’s a double benefit of adding some variety and effectiveness. The Smith machine can also apply stress on the muscles in new ways which can help seasoned lifters break through plateaus. Take a look at our full body machine workout to see just how versatile it is.
- Reduce Risk of Injury: One of the limitations of the Smith machine is also a strength. The fixed plane of motion means that exercises can be performed with consistent form which can reduce the risk of injury to the joints. When lifting with free weights your stabilizing muscles are activated to keep the weight balanced whereas the Smith machine enables you to do exercises with proper form and alignment without the need to stabilize the weight.
- Work Muscles Longer: The Smith machine can be good for hypertrophy training as you can really push the weights and reps until your muscles are absolutely blasted from fatigue. The constant tension plus the heightened isolation of the muscles can lead to some serious gains, especially if your goal is hypertrophy.
Disadvantages of the Smith Machine
Below are a few reasons why the Smith machine might not be a good choice for some people or for some situations.
- Fixed Plane of Motion: The fixed plane movement of the Smith machine can be uncomfortable for some people as there are subtle differences in many people’s bodies. Free weights, on the other hand, allow for more range of motion where a lifter can move through a plane of motion that suits their particular body mechanics.
- Potential Safety Concerns: With regards to safety the Smith machine also has a disadvantage because of how it’s constructed. If you’re doing a lift like a bench press without a spotter and you go for a final rep that you’re unable to complete, then you can't turn your wrists to lock out the bar, meaning you can't utilize its safety feature.
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Less Muscle Activation: One common complaint you’ll hear about the Smith machine is that the muscles aren’t engaged as much compared with free weights. With modern day science it has been proven that this idea isn’t hearsay. This study tested muscle activation with EMG sensors on participants who performed 8 reps of squats with free weights and the Smith
machine1. The results showed much more muscle activation in the gastrocnemius, biceps femoris and vastus medialis during the free weight squats. There was a 43% higher overall muscle activation when doing free weight squats compared with the Smith machine.
You can learn even more about the Smith machine's pros and cons in our article that compares the Smith machine vs free weights.
Smith Machine FAQs
Let's answer some frequently asked Smith machine questions.
Can You Build Muscle With A Smith Machine?
Yes, you can perform a number of exercises with the Smith machine that can build muscle. The constant tension placed on your muscles through a range of motion allowing progressive overload to take place, leading to strength and/or muscle gains.
How Much Does The Smith Machine Bar Weigh?
The bar on a Smith machine usually ranges from 15-25 pounds depending on the brand. The bar might look like a normal Olympic barbell but it is usually lighter than the standard 45-pound bar. The fact that the bar is affixed to tracks also helps to make the bar seem even lighter as the stabilizing muscles aren’t needed much to perform various lifts.
Can I Deadlift On A Smith Machine?
The Smith machine isn’t the best tool to perform deadlifts on. When the bar is at the lowest point you still won’t be starting the movement from the ground. Therefore, you would need a platform to stand on to simulate a more natural deadlift starting position. We included the single leg deadlift as a good Smith machine exercise if you want to specifically target the hamstrings, because it removes the need for stabilizing muscles to help support the lift.
For more information, check out our article detailing How to Deadlift Using A Smith Machine.
Are Smith Machine Squats Bad?
Smith machine squats aren’t inherently bad. We do recommend that you focus on free weight squats, but some people might have hip flexibility issues or muscle/tendon tightness which might make free weight squats uncomfortable. A great feature of a Smith machine squat is that you can change foot position to target various areas of the legs, as you saw in the hack squat above. Overall Smith machine squats are definitely better than no squats at all.
How Much Do Smith Machines Cost?
Depending on the make and model you can expect to pay anywhere in the neighborhood of $1,500-$3,000 for a well-built Smith machine. Check out the Best Smith Machines available today if you want to learn what options there are.
Is using the Smith machine bad?
No, the Smith machine is like any other piece of workout equipment in the gym and using it correctly is not bad. If used improperly then it can lead to injury or other negative outcomes but if used correctly it can be another weapon in your workout arsenal. Read more about this in our article: Are Smith Machines Bad?
Is the Smith Machine good for exercises?
Yes, the Smith machine can be good for a variety of exercises if you know how and when to use it properly. However, the Smith machine shouldn’t be used as a crutch to avoid the major compound lifts with free weights. Think of the Smith machine as a tool to enhance your current workout routine not as the foundation to your lifting sessions.
For more information on the Smich machine bar, check out our article: How Much Does A Smith Machine Bar Weigh?
How did the Smith machine get its name?
You may be asking, “how did the Smith machine get its name if it was created by Jack LaLanne?”. After LaLanne created the first Smith machine in the 1950’s, his friend Rudy Smith, who was a bath house manager saw this idea and then asked someone named Paul Martin to improve it. Smith then brought this new machine to a gym he was managing in Los Angeles called Vic Tanny’s. Smith ending up becoming an executive in Tanny’s gym chain by the late 1950’s and the newly dubbed Smith machine became more popular in gyms across the US.
Smith Machine Exercises: Final Notes
The Smith machine can be a valuable asset to your training program when used correctly. And as we just gave you 11 of the best exercises to perform on the Smith machine, you now know how to use it to optimize your workout program and build serious muscle.
For even more Smith machine exercises, check out this Ultimate Smith Machine Leg Workout.
Interested in adding a Smith machine to your home gym? Here are the 6 Best Smith Machines.
References:
- Schick EE, Coburn JW, Brown LE, et al. A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of Strength and Conditioning Research. 2010;24(3):779-784. doi:https://doi.org/10.1519/jsc.0b013e3181cc2237
Kiel DiGiovanni
Author