Best Beginner Upper Body Workouts With Smith Machine

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About

The Smith Machine is a versatile piece of equipment featuring a fixed-barbell track system, aiding in stability and simplifying the barbell exercise experience.

This workout is tailored for beginners, individuals with less than one year of training experience, incorporating fundamental movements that are straightforward yet effective for strength development.

By utilizing a reduced weight, these exercises provide an opportunity to focus on proper technique, ensure safety, and steadily build strength.

Concentrated primarily on upper body muscle groups, including chest, back, shoulders, and arms, movements such as presses and rows are integrated to ensure a comprehensive approach to upper body training.

This routine enables users to gain familiarity with fitness practices and is suitable for various fitness levels while prioritizing progression and form mastery.

Workout 1

Chest, Back, Triceps, Shoulders, Trapezius

Workout 2

Chest, Back, Shoulders, Triceps, Trapezius

The 11 Best Beginner Upper Body Exercises with Smith Machine

Ranked By

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

1. Smith Machine Bench Press
SETS LOGGED
922,042
Chest Strength
66 mScore
Chest
Smith Machine
Flat Bench
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight
1
8reps
45lbs
2
8reps
45lbs
3
8reps
45lbs
Full Video & Instructions
2. 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
3. Smith Machine Incline Bench Press
SETS LOGGED
747,394
Chest Strength
92 mScore
Chest
Smith Machine
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
How to do it
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
4. Smith Machine Decline Press
SETS LOGGED
121,517
Chest Strength
87 mScore
Chest
Smith Machine
Decline Bench
The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
How to do it
The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
5. Smith Machine One-Arm Upright Row
SETS LOGGED
86,130
Shoulders Strength
89 mScore
Shoulders
Smith Machine
The 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
The 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.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
6. Smith Machine Overhead Shoulder Press
SETS LOGGED
318,975
Shoulders Strength
77 mScore
Shoulders
Smith Machine
The 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
The 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.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
7. Smith Machine Close-Grip Bench Press
SETS LOGGED
281,862
Triceps Strength
64 mScore
Triceps
Smith Machine
Flat Bench
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
8. 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
9. 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
10. 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
11. 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