If you’re new to the gym, you might not feel confident yet using a free barbell as part of your workout. For those who want to start getting comfortable with this type of equipment, while also staying safe and practicing proper form, the Smith machine is a good alternative.
Not sure how to use the Smith machine correctly? Listed below are eight of the best Smith machine exercises for beginners.
Contents
1. Overhead Press
The overhead press is one of the best compound exercises you can add to your routine. It’ll help you to strengthen your shoulders, back, core, and chest all at once. Before you start playing around with different overhead press variations, try mastering the basics using a Smith machine.
The Smith machine provides some additional security that a free barbell doesn’t, so it’s a good option if you’re not yet fully confident in your ability to press the weight overhead. To do this version, follow these cues:
- Stand behind the Smith machine with the bar adjusted so it’s at about chest-level
- Grasp the bar with a pronated grip (palms facing forward); hands separated so they’re about shoulder-distance
- Inhale and brace your core as you unlock the bar
- Push the bar straight up overhead as you exhale
- Lockout your arms at the top of the exercise, when the elbows are extended all the way
- Inhale and lower the bar back down to the starting position
2. Bent-Over Row
The bent-over row is one of the best Smith machine back exercises you can include in your upper body or full-body workouts.
To set up for this exercise, stand behind the bar, adjusting it to sit about two inches lower than your knees. From here, do the following:
- Hinge at your hips and bend your knees slightly as you reach down to grab the bar
- Grasp the bar with a pronated grip, making sure the back stays straight
- Unlock the bar from the machine as you inhale and brace your core
- The bar should be hanging in front of you, with your arms straight.
- Exhale and bend your elbows, pulling the bar up toward your hips
- At the top of the exercise, when you’ve bent your elbows as much as possible, squeeze the shoulder blades together.
- Inhale and lower the bar back down (with control) to set up for another rep
3. Bench Press
If you’re looking to do more compound exercises on the Smith machine, bench presses are a great option. You can use the Smith machine instead of a traditional bench and rack if you’re worried about trying to bench a weight you’ve never benched before, or if you just want to have some extra security while lifting alone.
Regardless of your reason for doing bench presses on the Smith machine, here are some cues that will help you get the most out of this exercise:
- Place a flat bench underneath the bar.
- Position the bar so that, when you’re lying down, you can grasp it without fully extending your arms
- Lie flat on the bench and grasp the bar with a pronated grip, making sure your hands are a little wider than shoulder-distance
- Unlock the bar as you inhale and brace your core
- Hold the bar straight up over your chest with the arms locked.
- Bend your arms and lower the bar down toward your chest
- Pause for just a second when you can feel that the bar is just barely touching your chest
- Exhale and push the bar straight back up to the starting position
4. Split Squats
Many people don’t like doing regular squats on the Smith machine because the bar moves a bit differently than it does when you’re using a free barbell. If you want to avoid this, try targeting your lower body by doing split squats on the Smith machine.
Set up for this exercise by standing in front of the Smith machine with the bar resting behind you on your shoulders. Reach back and grasp the bar with your palms facing forward. Then, take a big step back with one foot so you’re in a lunge position.
From here, follow these cues:
- Inhale and brace your core as you unlock the bar
- Lower down into a split squat, bending both knees at about a 90-degree angle
- Pause for a second at the bottom of the exercise, then exhale and push down into the floor and rise back up to the standing position
5. Single-Leg Deadlift
Single-leg deadlifts are another excellent exercise for those who want to strengthen their lower bodies using the Smith machine. Since the machine holds the weight in place, you don’t have to worry about dropping it on your foot and can spend more energy focusing on your balance.
Set up for single-leg deadlifts by standing behind the bar, lowering it so that it’s in line with the middle of your shin. Stand with your feet together, then do the following:
- Hinge at your hips and bend the knees slightly to reach down and grasp the bar (you can use an overhand or underhand grip)
- Unlock the bar as you inhale and brace your core
- Shift your weight onto one foot and kick the other one straight out behind you
- Exhale and push down into the floor as you rise up with a straight back; bring the back leg down so that the foot hovers a few inches off of the floor
- Inhale and lower the bar back down, sending the leg behind you to set up for another rep
6. Upright Row
If you want to include some more shoulder-strengthening exercises in your Smith machine workouts, try doing some upright rows. Upright rows target the deltoids and help you to build more sculpted shoulders.
To do this exercise correctly, follow these steps:
- Stand behind the bar, adjusting it so it’s at about hip-level
- Grasp the bar with a pronated grip
- Inhale and brace your core
- Exhale and bend the elbows, pulling the bar straight up toward your chin while keeping the shoulders pressed down
- Inhale and lower the bar back down as you return to the starting position
7. Hip Thrusts
Hip thrusts are one of the best Smith machine exercises for glutes that you can add to your workouts. Smith machine hip thrusts are also a lot easier to set up for than traditional barbell hip thrusts, so they’re great for those who are short on time as well as beginners.
Set up for this exercise by placing a bench behind the Smith machine. Then, sit down on the floor with your upper back pressed against the bench and your feet separated shoulder-distance.
Unlock the bar so it sits on top of your hips. From here, follow these cues:
- Inhale and brace your core
- Exhale and push down into the ground
- Squeeze your glutes and press the bar up as you extend your hips
- Keep your neck straight and tuck your chin slightly to ensure your spine stays properly aligned.
- Pause at the top of the exercise (your knees should be forming 90-degree angles) and squeeze the glutes
- Inhale and lower back down to the starting position
8. Inverted Row
The inverted row is an excellent pull-up alternative that strengthens the back muscles and is perfect for beginners. You can do this exercise using a variety of pieces of equipment, but the Smith machine is a great choice because it holds the bar in place very well and doesn’t require a lot of time to set up.
To do this exercise correctly, follow these steps:
- Adjust the bar on the Smith machine so it’s level with your chest (as you get more advanced, you may want to lower the bar so your body can be parallel with the ground)
- Grasp the bar with a pronated grip and walk underneath it (if your body is at more of an angle, the exercise will be easier than if you’re farther under the bar)
- Extend your elbows so your arms are straight
- Inhale and brace your core
- Exhale and bend the elbows, pulling your torso up toward the bar
- When your chest touches the bar, inhale and slowly lower yourself back down.
Add These Exercises to Your Smith Machine Workout Plan Today
Now that you know about the eight best Smith machine exercises for beginners, it’s time to give them a try. Add these exercises to your next workout, and you’ll have no trouble building strength, sculpting your muscles, and feeling confident in the gym!
