Best Beginner Bicep And Shoulders Workouts With Smith Machine
About
Smith Machines are specialized gym equipment featuring a barbell affixed to guided tracks, offering a controlled path and inherent stability to exercises.
Beginner routines ensure accessibility with simplified movements and equipment, suitable for individuals with less than one year of weightlifting experience, yet still creating opportunities for noticeable progress.
The shoulder and biceps muscles, integral in numerous pulling and overhead movements, benefit significantly from dedicated training sessions targeting these areas.
Overhead presses and lifts are commonly used to engage these muscles, allowing effective development of strength and conditioning.
Incorporating this workout into your fitness schedule supports your overall physical goals, targeting deltoid muscle growth and arm strength improvement.
The 2 Best Beginner Bicep and Shoulders 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 One-Arm Upright Row
Smith Machine One-Arm Upright Row demonstration video — proper form for this exercise. SETS LOGGED86,130Shoulders Strength89 mScoreShoulders
Smith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
- Stand upright and grab the bar of the Smith machine with your right arm, just outside your shoulder, resting it on your thighs.
- Unhook the bar and pull it up towards your chest by bending your right elbow.
- Keep your back straight and lower the bar back to your thighs after reaching chest height. Repeat on the left side.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs2. Smith Machine Overhead Shoulder Press
Smith Machine Overhead Shoulder Press demonstration video — proper form for this exercise. SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
- Set the Smith Machine bar at shoulder height.
- Sit under the bar with it at chest level.
- Position your elbows under the bar and palms facing up, then stand up to lift the bar.
- Engage your core and press the bar straight up until your arms are fully extended above your head.
- Lower the bar back to the starting position at chest level.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs
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