Best Beginner Back Workouts With Smith Machine

The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

How to do it

1. Stand with feet shoulder-width apart and bar at knee height.
2. Engage your core and hinge at your hips while bending your knees to reach for the bar.
3. Grab the bar with palms facing you.
4. Lift the bar by bending your elbows to bring it to your belly button level.
5. Lower the bar back to knee height and repeat.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.

How to do it

1. Stand tall with your feet shoulder-width apart and the Smith machine bar at mid-thigh height.
2. Grip the bar with your hands shoulder-width apart and keep your arms extended. Bend your knees slightly.
3. Unhook the bar and engage your core to keep a straight back.
4. Lift your shoulders up towards your ears while keeping your chest out.
5. Lower your shoulders back to the starting position.

The Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Grip the Smith Machine bar with extended arms, resting it on your thighs.
3. Keep the bar close to your body and lift it by bending your elbows toward the ceiling.
4. Maintain a neutral spine during the movement.
5. Lift the bar to chest height, then lower it back to your thighs.

The Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.

How to do it

1. Stand with your feet shoulder-width apart and set the bar on the Smith machine at mid-thigh height.
2. Reach behind you to grab the bar with both hands, keeping your arms straight and palms facing behind you.
3. Unhook the bar and stand up straight while tightening your core to maintain good posture.
4. Lift your shoulders towards your ears, keeping your chest up and shoulders back.
5. Lower your shoulders back to the starting position.