Smith Machine Exercises
34 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Chair Squat
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Vastus lateralisVastus medialisRectus femoris
Decline Smith Press
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Lower chest
Lunge Sprint
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Vastus lateralisVastus medialisGluteus maximus
Smith Machine Bench Press
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Middle chest
Smith Machine Bent Over Row
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Middle back
Smith Machine Close-Grip Bench Press
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Triceps lateral headTriceps medial head
Smith Machine Decline Press
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Lower chest
Smith Machine Hang Power Clean
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Biceps femoris
Smith Machine Incline Bench Press
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Upper chest
Smith Machine Leg Press
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Vastus lateralisVastus medialisRectus femoris
Smith Machine One-Arm Upright Row
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Lateral deltoid
Smith Machine Overhead Shoulder Press
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Anterior deltoid
Smith Machine Pistol Squat
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Vastus medialisVastus lateralisGluteus maximus
Smith Machine Squat
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Vastus lateralisVastus medialisGluteus maximus
Smith Machine Stiff-Legged Deadlift
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Biceps femoris
Smith Machine Upright Row
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Upper traps
Smith Single-Leg Split Squat
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Vastus medialisVastus lateralisGluteus maximus
Smith Incline Shoulder Raise
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Anterior deltoid
Smith Machine Behind the Back Shrug
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Upper traps
Smith Machine Calf Raise
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Medial gastrocnemiusLateral gastrocnemius
Smith Machine Hip Raise
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Lower abs
Smith Machine Reverse Calf Raises
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Tibialis anterior
Smith Machine Behind-the-Neck Press
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Lateral deltoid
Smith Machine Deadlift
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Gluteus maximus
Smith Machine Good Morning
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Semitendinosus & semimembranosus
Smith Machine Narrow-Grip Row
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Middle back
Smith Machine Rear Delt Row
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Posterior deltoid
Smith Machine Reverse-Grip Bench Press
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Upper chest
Smith Machine Sumo Squat
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Gluteus maximus
Smith Machine Behind-The-Back Wrist Curl
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Forearm flexors
Smith Machine Incline Triceps Extension
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Triceps long head
Smith Machine Seated Calf Raise
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Soleus
Smith Machine Seated Wrist Curl
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Forearm flexors
Smith Machine Shrug
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Upper traps