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.
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Overload your upper and middle trapezius using the Smith machine shrug, an isolated pulling exercise.
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.
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.
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.
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.
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.
The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.
Targeting your anterior deltoid, the Smith machine seated overhead press offers a safe way of pressing a heavy weight overhead.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.
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.
