Best Beginner Workouts With Smith Machine
About
Smith Machines are versatile gym equipment featuring a barbell fixed to tracks, allowing for variations of standard barbell exercises with added stability and a controlled bar path.
These machines are excellent for learning proper barbell movement techniques and providing a safer environment for weight training.
For beginners, this workout focuses on simple yet effective movements suitable for individuals with less than a year of experience.
Weights are typically adjusted to slightly lower levels to facilitate mastering correct form while ensuring challenging and productive sessions.
Workout 1
Chest, Back, Quadriceps, Hamstrings, Glutes
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Generate My PlanWorkout 2
Chest, Back, Shoulders, Triceps, Quadriceps
Workout 3
Chest, Shoulders, Back, Hamstrings, Quadriceps
Smith Machine Decline Press
15reps55lbs25reps55lbs35reps55lbs
Smith Machine Overhead Shoulder Press
110reps35lbs210reps35lbs310reps35lbs
Smith Machine Bent Over Row
110reps45lbs210reps45lbs310reps45lbs
Smith Machine Stiff-Legged Deadlift
110reps40lbs210reps45lbs310reps55lbs410reps55lbs
Smith Machine Squat
17reps65lbs27reps65lbs
The 15 Best Beginner 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 LOGGED922,042Chest Strength66 mScoreChest
Smith Machine
Flat BenchThe 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, Weight18reps45lbs28reps45lbs38reps45lbs2. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe 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, Weight18reps40lbs28reps40lbs38reps40lbs3. Smith Machine Incline Bench Press
SETS LOGGED747,394Chest Strength92 mScoreChestSmith MachineThe 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, Weight18reps40lbs28reps40lbs38reps40lbs4. Smith Machine Decline Press
SETS LOGGED121,517Chest Strength87 mScoreChestSmith Machine
Decline BenchThe 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, Weight18reps40lbs28reps40lbs38reps40lbs5. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShouldersSmith 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
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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs6. Smith Machine Overhead Shoulder Press
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
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, Weight18reps35lbs28reps35lbs38reps35lbs7. Smith Machine Squat
SETS LOGGED848,693Quadriceps Strength93 mScoreQuadricepsSmith MachineThe Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
How to do it
The Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs8. Smith Machine Stiff-Legged Deadlift
SETS LOGGED481,043Hamstrings Strength89 mScoreHamstringsSmith MachineThe Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
How to do it
The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs9. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTricepsSmith MachineFlat BenchThe 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, Weight18reps40lbs28reps40lbs38reps40lbs10. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith MachineThe 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, Weight17reps27reps37reps11. Smith Machine Hip Raise
SETS LOGGED36,126Glutes Strength53 mScoreGlutesSmith MachineThe Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.
How to do it
The Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.
12. Smith Machine Calf Raise
SETS LOGGED410,876Calves Strength91 mScoreCalvesSmith MachineThe Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
How to do it
The Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs13. Smith Machine Shrug
SETS LOGGED276,643Trapezius Strength96 mScoreTrapeziusSmith MachineThe 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, Weight18reps60lbs28reps60lbs38reps60lbs14. Smith Machine Upright Row
SETS LOGGED196,556Trapezius Strength7 mScoreTrapeziusSmith MachineThe 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, Weight18reps40lbs28reps40lbs38reps40lbs15. Smith Machine Behind the Back Shrug
SETS LOGGED127,074Trapezius Strength94 mScoreTrapeziusSmith MachineThe 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, Weight18reps50lbs28reps50lbs38reps50lbs
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