smith machine Archives | Weight Training Guide

Smith machine squat

2 Minute read

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The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.

Smith machine shrug

2 Minute read

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1 comment

Overload your upper and middle trapezius using the Smith machine shrug, an isolated pulling exercise.

Smith machine JM press

2 Minute read

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Provided you use the safety pins, the Smith machine JM press offers a safe way to perform the JM press movement pattern, great for triceps activation.

Smith machine Yates row

2 Minute read

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The Smith machine Yates row can help you to develop a great back and upper-body strength while avoiding cheating by swaying up and down.

Smith machine incline bench press

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Use the Smith machine incline bench press to hit your upper pectoralis major with a heavy weight if you don't have a spotter for safety.

Smith machine standing overhead press

2 Minute read

11,532 Views

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The Smith machine standing overhead press is safer than the standard standing overhead press, which makes it useful for when you want to go heavy.

Behind-the-back Smith machine wrist curl

2 Minute read

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Use the behind-the-back Smith machine wrist curl to build mass in your forearms. However, as with all wrist-curling exercises, do not go very heavy.

Smith machine bent-knee good morning

2 Minute read

20,257 Views

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The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.

Smith machine underhand Yates row

2 Minute read

19,406 Views

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Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.

Smith machine seated overhead press

2 Minute read

14,171 Views

2 Comments

Targeting your anterior deltoid, the Smith machine seated overhead press offers a safe way of pressing a heavy weight overhead.

Smith machine kneeling rear kick

2 Minute read

11,631 Views

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Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.

Smith machine chair squat

2 Minute read

17,335 Views

2 Comments

The Smith chair squat is different from the barbell squat and Smith squat in that it is glute-dominant whereas the barbell and Smith squats are quad-dominant.