Best Smith Machine Exercises for Biceps — Top 4
Smith Machine training is training heavy without a spotter. Here are the best smith machine exercises for targeting your biceps, ranked by effectiveness. The Smith machine guides the bar along a fixed vertical path, removing the need for stabilization.
Ranked by biceps muscle activation percentage, range of motion quality with smith machine, and progressive overload potential.
The Smith machine drag curl uses the fixed bar path to enforce strict form on the drag curl pattern. The bar slides straight up your torso, isolating the long head of the biceps with zero cheating.
Key Form Cue
Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
The Smith machine row uses the fixed bar path to help beginners learn the rowing pattern without worrying about balance. It targets the mid-back and lats with a predictable, controlled movement.
Key Form Cue
Set the bar to knee height, grab it with an overhand grip slightly wider than shoulder width.
The Smith machine bent-over row provides a guided bar path that lets you focus purely on pulling power without balance concerns. It is excellent for beginners learning the row pattern or lifters training to failure safely.
Key Form Cue
Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
The Smith machine inverted row is an adjustable-difficulty pulling exercise perfect for those working toward pull-ups. Set the bar at waist height, hang underneath, and row your chest to the bar.
Key Form Cue
Set the bar at waist height and lie underneath it face up.
Put these exercises into a real program
Revy's AI combines the best exercises for your goals into a personalized training program with progressive overload built in.