Best Smith Machine Exercises for Traps — Top 8
Smith Machine training is training heavy without a spotter. Here are the best smith machine exercises for targeting your traps, ranked by effectiveness. The Smith machine guides the bar along a fixed vertical path, removing the need for stabilization.
Ranked by traps muscle activation percentage, range of motion quality with smith machine, and progressive overload potential.
The Smith machine shrug lets you load the traps heavier than free-weight shrugs because the fixed bar path eliminates balance demands. It is ideal for trap hypertrophy with maximum weight.
Key Form Cue
Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
The Smith machine behind-the-back shrug emphasizes the middle and lower traps more than the standard shrug by pulling the shoulders back during the shrug. Stand facing away from the bar, grip it behind you, and shrug straight up.
Key Form Cue
Set the bar at glute height and stand facing away from it.
The Smith machine upright row provides a fixed bar path that lets you focus on pulling with the traps and delts. Grip the bar at hip width and pull it straight up to chin height with elbows leading.
Key Form Cue
Stand with the bar at arm length, gripping slightly narrower than shoulder-width.
The Smith machine rear delt row targets the posterior deltoids and upper back by rowing with a wider grip and higher elbow angle than a standard row. Hinge forward and row the bar toward your upper chest with elbows flared.
Key Form Cue
Set the bar at knee height and grip wider than shoulder-width.
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 behind-the-neck press targets the medial and rear delts more than standard pressing, and the fixed bar path makes it safer than the free weight version. Lower the bar behind your head to ear level and press to lockout.
Key Form Cue
Set a bench inside the Smith machine and sit upright with the bar behind your head.
The Smith machine shoulder press provides a guided bar path for overhead pressing that allows you to safely push heavier loads. It is ideal for beginners learning the overhead press pattern or advanced lifters training to failure.
Key Form Cue
Position the bench at 90 degrees or sit on a flat seat directly under the bar.
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