Best Beginner Back Workouts With Smith Machine

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About

This workout focuses on the back muscles, located on the upper rear half of the torso, essential for pulling and shoulder-related movements.

It is tailored for beginners, defined as individuals with less than a year of training experience, with exercises designed for simplicity and a reduced risk of injury.

A Smith Machine, a gym apparatus featuring a barbell on fixed tracks, is utilized in this workout to provide stability and ensure proper form during movements, making it an excellent tool for learning and executing weight-lifting exercises effectively.

Technical precision in exercise technique is emphasized, ensuring participants gain both knowledge and effectiveness in their training process.

Workout 1

Back, Trapezius

The 5 Best Beginner Back Exercises with Smith Machine

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Smith Machine Bent Over Row
SETS LOGGED
865,614
Back Strength
87 mScore
Back
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
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.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
2. Inverted Row
SETS LOGGED
318,451
Back Strength
85 mScore
Back
Barbells
Smith Machine
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
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.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
Full Video & Instructions
3. Smith Machine Shrug
SETS LOGGED
276,643
Trapezius Strength
96 mScore
Trapezius
Smith Machine
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
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.
Sets, Reps, Weight
1
8reps
60lbs
2
8reps
60lbs
3
8reps
60lbs
Full Video & Instructions
4. Smith Machine Upright Row
SETS LOGGED
196,556
Trapezius Strength
7 mScore
Trapezius
Smith Machine
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
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.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
5. Smith Machine Behind the Back Shrug
SETS LOGGED
127,074
Trapezius Strength
94 mScore
Trapezius
Smith Machine
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
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.
Sets, Reps, Weight
1
8reps
50lbs
2
8reps
50lbs
3
8reps
50lbs
Full Video & Instructions