11 Smith Machine Exercises You Should Be Doing

Created by fitness legend Jack LaLanne, the Smith machine gets more hate than just about any other piece of gym equipment. Most of that comes down to one thing: people confuse what it is best used for, then judge it like it is supposed to replace free weights.

The Smith machine is a fixed barbell that runs along steel rails, giving you stability while still letting you load heavy and train hard. Used the right way, it is a smart tool for hypertrophy, accessory work, and pushing volume when you do not have a spotter. This article cuts through the noise and gives you the 11 best Smith machine exercises to add to your routine.

Table of Contents:

• Benefits of using the Smith machine
• Pros and cons of Smith machines
• 11 best Smith machine exercises
• FAQs

Quick Answer

The Smith machine is best used for muscle-building, high-volume training, accessory work, and safer hard sets when you are training alone. It is not inherently “bad,” but it is not a magic upgrade over free weights either. Use it to target a muscle, add stability, and reduce setup fatigue, then keep your main strength practice on free weights.

Key Takeaways

Benefits of Smith Machine Exercises

Even though it gets dismissed by a chunk of the fitness world, the Smith machine has legit upsides. There is a reason you have seen top bodybuilders, including Arnold Schwarzenegger and Jay Cutler, using it strategically.

• No spotter needed: One of the original goals was heavy squats and presses without relying on a spotter. You can rack quickly by turning your wrists, which makes it easier to push sets closer to failure when training solo.
• More isolation: Because the bar is stabilized on a fixed track, you can shift more focus onto the target muscle and spend less effort controlling the bar path.
• Variety without chaos: Certain variations can feel smoother on the Smith machine, and it can apply tension in ways that help you break plateaus. For more machine training ideas, see our full body machine workout.
• More consistent reps: The fixed track can help you repeat form more consistently, which can be useful for hypertrophy and controlled tempo work.
• High-effort sets for hypertrophy: The stability can help you grind out hard reps and chase constant tension, which is why it fits well in muscle-building phases.

Pros and Cons of Smith Machines

Potential drawbacks

• Fixed bar path: Some lifters feel the rails do not perfectly match their natural movement, especially if foot placement or bench position is off. That is a setup problem first, not automatically a Smith machine problem.
• Safety feature still requires practice: The hooks and safeties are only “automatic” if you set them up and know how to rack quickly. New users sometimes push too hard without practicing the rack and unrack.
• Less stabilizer demand: A study comparing squat mechanics found higher activation in certain muscles with free weight squats versus Smith machine squats.¹ That is one reason the Smith machine is better viewed as an accessory tool, not a replacement for free weights.

Keep in mind, most Smith machine issues come from poor setup, poor foot placement, or treating it like a completely different lift.

For a deeper comparison, read: Smith machine vs free weights.

Should I Use the Smith Machine?

No one “should” use the Smith machine as a requirement. It is a tool, and whether it belongs in your program depends on your goals, training experience, and why you are using it.

• Training level
• Goals
• Purpose of using it
• Mobility issues or injuries

Good reasons to use the Smith machine

• Bodybuilders looking to isolate a muscle and chase hypertrophy
• Accessory work after big free weight lifts
• Building volume without needing a spotter
• Older lifters or anyone who benefits from extra stability

Good reasons to limit the Smith machine

• Healthy beginners who need to build free weight skill first
• When the main goal is maximal strength practice
• If you start believing it is automatically “superior” to free weights

There is nuance here, but as a rule: use free weights for skill and strength, use the Smith machine for targeted muscle work and safer hard sets.

11 Best Smith Machine Exercises

Here are 11 Smith machine exercises that consistently deliver. These come from both real gym experience and what many high-level lifters actually do in training.

The 11 best Smith exercises are:

1. Bench Press Throws (Flat, Incline, Decline)
2. Hack Squat
3. Front Squat
4. Hip Thrust
5. Smith Shrug
6. Split Lunge
7. Bent Over Row
8. Single Leg Deadlift
9. Smith Standing Calf Raise
10. Inverted Row
11. Seated Smith Overhead Press

1. Bench Press Throws (Flat, Incline, Decline)

You should be doing free weight bench presses, but mixing in Smith bench work can let you focus on pecs and triceps with less stabilizer demand. Bench press throws are also a fun power option for experienced lifters.

For more variations, check out our article on the Smith Machine Bench Press.

How to do Smith machine bench press throws:

1. Set up a bench under the bar.
2. Line up so the bar tracks over mid-chest.
3. Grip shoulder-width with an overhand grip.
4. Unlatch the bar and lower with control.
5. Press up explosively so the bar leaves your hands at the top.
6. Catch the bar and repeat.
7. Rotate to re-latch.

Note: Only do throws if you have excellent control and a safe setup. Keep your eyes on the bar and use conservative loads.

2. Hack Squat

Smith hack squats are money for quads because your foot placement can increase knee flexion while keeping you stable. It is one of those Smith variations that actually makes a ton of sense for hypertrophy.

We included it in our Ultimate Smith Machine Leg Workouts.

How to do the Smith machine hack squat:

1. Set the bar just lower than shoulder height.
2. Get under the bar on your upper back, hands on the bar.
3. Unlatch and step slightly forward, feet shoulder-width.
4. Lower with control until thighs are about parallel.
5. Drive up through midfoot and heel.
6. Repeat.

Note: Keep your ribcage down and think “knees forward, hips under,” so it stays quad-focused.

3. Front Squat

Front squats on the Smith machine can be a strong option later in a workout when fatigue is high. You can keep pushing the legs without your core and stabilizers becoming the limiting factor.

How to do Smith machine front squats:

1. Set the bar at upper chest height.
2. Position the bar across the front of your shoulders.
3. Use a comfortable grip or cross-arm position.
4. Unlatch and squat down with a tall torso.
5. Drive back up to standing.
6. Repeat.

Note: If it feels awkward, adjust your foot position before you blame the machine.

4. Hip Thrust

One of the best Smith machine exercises, the hip thrust absolutely blasts the glutes. Hip thrusts are built for glute growth, and the Smith machine makes the setup stable and repeatable.

How to do a Smith machine hip thrust:

1. Set a bench behind the bar and pad the bar.
2. Upper back on bench, bar over the hip crease.
3. Feet shoulder-width, toes slightly out.
4. Hands hold the bar, core tight.
5. Unlatch, lower slightly, then drive hips up and squeeze glutes.
6. Repeat, then re-latch.

Note: Keep ribs down and chin tucked. Finish with glutes, not low back.

For more glute work: 8 Undeniably Effective Exercises For Your Gluteus Maximus.

5. Smith Shrug

To build big traps, shrugs are mandatory. The Smith machine lets you load heavier than most dumbbell setups and keep your reps consistent. Strong traps also support shoulder and neck function.²

How to do Smith machine shrugs:

1. Set safeties just below your shrug start position.
2. Set bar slightly above the safeties.
3. Grip shoulder-width, overhand.
4. Unlatch and elevate shoulders straight up.
5. Pause and squeeze, then lower slowly.
6. Repeat and re-latch.

Note: No shoulder rolling. Think “up and down.”

6. Split Lunge

The Smith machine is excellent for split squats because you get stability, which lets you focus on leg drive and glute stretch. A longer stance can increase hip flexion and load the glutes hard.

Tip: Make it spicier with Smith reverse lunges.

How to do the Smith machine split lunge:

1. Set bar just below shoulder height.
2. Get under bar, set stance, and place rear foot behind you (bench optional).
3. Unlatch and lower until back knee is close to the floor.
4. Drive up through the front foot.
5. Repeat, re-latch, switch sides.

Note: Start light and lock in balance before chasing load.

7. Bent Over Row

Bent over rows build a thick, strong back. On the Smith machine, you can often go heavier because you do not have to control the bar path as much. Let your lats, traps, and rhomboids do the work.

How to do Smith machine bent over rows:

1. Set the bar around thigh level.
2. Grip underhand or overhand, slightly wider than shoulders.
3. Hinge to a strong torso angle and brace.
4. Row to lower ribs or upper stomach.
5. Lower slowly and repeat.
6. Re-latch.

Note: No body English. If you are rocking, the load is too heavy or your brace is too loose.

More row options: 7 Best Bent Over Row Variations.

8. Single Leg Deadlift

The stiff leg deadlift is a great hamstring and glute builder, and going single-leg adds a unilateral challenge. Doing it on the Smith machine can help you load the pattern while reducing balance demands.

How to do Smith machine single-leg deadlifts:

1. Set the bar slightly below hand height.
2. Grip overhand, shoulder-width.
3. Unlatch and lift one leg slightly.
4. Hinge at the hips and lower the bar straight down.
5. Drive through hamstrings and glutes to stand tall.
6. Repeat, re-latch, switch sides.

Note: Keep hips square and core braced the whole time.

9. Smith Standing Calf Raise

If your gym does not have a calf raise station, the Smith machine is a simple fix. You can hammer standing raises here, then hit seated calf raises elsewhere for full calf development.

How to do the Smith machine calf raise:

1. Set bar at shoulder height and place a platform in front.
2. Stand on the platform edge so heels can drop.
3. Unlatch and lower heels under control.
4. Drive up onto toes and squeeze.
5. Repeat and re-latch.

Note: Slow reps and full range beat ego weight here.

10. Inverted Row

The Smith machine is perfect for inverted rows because bar height is adjustable, so you can scale difficulty instantly. It is one of the best back-building bodyweight moves you can do.

How to do the inverted row:

1. Set bar around waist height.
2. Grab bar slightly wider than shoulder-width.
3. Heels on the floor, body straight line.
4. Row chest to the bar.
5. Lower under control and repeat.

Note: Keep glutes tight so your hips do not sag.

11. Seated Smith Overhead Press

The overhead press is a core compound lift for building the front delts. On the Smith machine, you can often push heavier loads for shoulder hypertrophy because you are not fighting to stabilize the bar.

How to do the seated Smith overhead press:

1. Set a bench with back support under the bar.
2. Set the bar just above shoulder height when seated.
3. Grip slightly wider than shoulder-width.
4. Unlatch and press straight up to lockout.
5. Lower slowly and repeat.
6. Re-latch.

Note: Keep ribs down and avoid turning it into a leaned-back incline press.

Smith Machine FAQs

Let’s answer a few common Smith machine questions.

Can you build muscle with a Smith machine?

Yes. You can build muscle with a Smith machine by training hard through a controlled range of motion and progressively overloading over time. The stability can also help you push closer to failure safely, which can be useful for hypertrophy.

How much does the Smith machine bar weigh?

Most Smith machine bars feel lighter than a standard 45-pound barbell because they run on rails and can be counterbalanced. Depending on the machine, the effective bar weight is often in the 15 to 25 pound range. The only way to know for sure is to check the manufacturer label or your gym’s equipment specs.

Can I deadlift on a Smith machine?

You can, but it is not the best tool for deadlifts because the bar path and start height often do not match a standard pull from the floor. If you do deadlift on a Smith, you may need a platform to get into a better start position.

For more, see: How to Deadlift Using a Smith Machine.

Are Smith machine squats bad?

Smith machine squats are not inherently bad. Free weight squats are still worth prioritizing for skill and overall development, but Smith squats can be useful for quad-focused work, higher reps, and for lifters who need added stability.

How much do Smith machines cost?

Depending on make and model, a well-built Smith machine often falls in the $1,500 to $3,000 range. For options, check out: Best Smith Machines.

Is using the Smith machine bad?

No. Like any piece of gym equipment, it depends on how you use it. If you set it up correctly and treat it as a tool for targeted training, it can be a great addition. If you use it as a shortcut to avoid learning basic free weight patterns, that is when it tends to backfire.

Read more: Are Smith Machines Bad?

Is the Smith machine good for exercises?

Yes, it can be good for many exercises when used intentionally. Think of it as a way to add volume, chase hypertrophy, and train hard safely when you do not have a spotter.

For more on the bar itself: How Much Does a Smith Machine Bar Weigh?

How did the Smith machine get its name?

Even though Jack LaLanne created an early version in the 1950s, the machine became widely known after Rudy Smith helped commercialize and popularize the concept through gym distribution. That is how the “Smith machine” name stuck.

Smith Machine Exercises: Final Notes

The Smith machine can be a valuable asset to your program when you use it correctly. It shines for hypertrophy, accessory work, and pushing hard sets with more stability. Use it to complement free weights, not replace them, and it becomes a legit weapon in your training arsenal.

Interested in adding one to your home gym? Here are the 6 Best Smith Machines.

References:

1. Schick EE, Coburn JW, Brown LE, et al. A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of Strength and Conditioning Research. 2010;24(3):779-784. doi:https://doi.org/10.1519/jsc.0b013e3181cc2237
2. Petersen SM, Wyatt SN. Lower trapezius muscle strength in individuals with unilateral neck pain. J Orthop Sports Phys Ther. 2011 Apr;41(4):260-5. doi: 10.2519/jospt.2011.3503. Epub 2011 Feb 2. PMID: 21289453. https://pubmed.ncbi.nlm.nih.gov/21289453/