Equipment Guide

Smith Machine Training Guide

The Smith machine guides the bar along a fixed vertical path, removing the need for stabilization. It allows you to push heavier loads safely and focus on the target muscle without a spotter.

33

Exercises

12

Muscle Groups

20

Beginner-Friendly

Best For

✓Training heavy without a spotter

✓Isolating specific muscles by removing stabilizer demand

✓Calf raises, hip thrusts, and other exercises that benefit from a fixed path

✓Beginners learning movement patterns safely

Limitations to Know

⚠Fixed bar path does not translate well to free-weight strength

⚠Can cause joint stress if your body does not align with the fixed path

⚠Does not develop stabilizer muscles

Smith Machine Exercises by Muscle Group

Chest4

Smith Machine Bench Pressbeginner

Smith Machine Incline Pressbeginner

Plate-Loaded Chest Press Machinebeginner

Smith Machine Decline Pressintermediate

Back3

Smith Machine Rowbeginner

Smith Machine Bent-Over Rowbeginner

Smith Machine Inverted Rowbeginner

Shoulders3

Smith Machine Shoulder Pressbeginner

Smith Machine Rear Delt Rowintermediate

Smith Machine Overhead Press Behind Neckadvanced

Biceps1

Smith Machine Drag Curlbeginner

Triceps1

Smith Machine Close-Grip Bench Pressbeginner

Quads8

Leg Pressbeginner

Hack Squatbeginner

Smith Machine Squatbeginner

Smith Machine Lungebeginner

Smith Machine Reverse Lungeintermediate

Smith Machine Front Squatintermediate

Smith Machine Split Squatintermediate

Smith Machine Sumo Squatintermediate

Hamstrings2

Smith Machine Romanian Deadliftbeginner

Smith Machine Stiff-Leg Deadliftintermediate

Glutes1

Smith Machine Hip Thrustintermediate

Calves5

Standing Calf Raisebeginner

Leg Press Calf Raisebeginner

Smith Machine Calf Raisebeginner

Smith Machine Calf Raise Single Legintermediate

Hack Squat Calf Raisebeginner

Abs1

Smith Machine Hip Thrust Crunchintermediate

Forearms1

Smith Machine Wrist Curlbeginner

Traps3

Smith Machine Shrugbeginner

Smith Machine Upright Rowintermediate

Smith Machine Behind-the-Back Shrugintermediate

Other Equipment Guides

Barbell Dumbbell Kettlebell Bodyweight Resistance Bands Cable Machine No Equipment

Get a smith machine workout built for you

Tell Revy your goal, experience level, and available time — get a personalized smith machine workout in seconds.

Start Free Trial Try a Free Workout