Best Bicep And Shoulders Workouts With Smith Machine For Men
About
The Smith Machine is a versatile piece of equipment featuring a fixed barbell that moves along guided tracks, allowing for stabilized, controlled strength training movements.
In these exercises, emphasis will be placed on strengthening and conditioning the shoulders (deltoids) and biceps—both essential upper body muscle groups with significant roles during pushing and pulling movements.
The routine is tailored to accommodate average male dimensions (5’10”, 180lbs, 35 years old), adjusting weights and repetitions accordingly, while acknowledging the considerable variation in individual capabilities.
Gradual progression in weights while maintaining proper form ensures safety and efficacy during workout sessions.
Focusing on this regimen enhances upper body functional strength and supports overall fitness goals.
Workout 1
Shoulders
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Generate My PlanThe 2 Best Bicep and Shoulders Exercises with Smith Machine for Men
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1. Smith Machine One-Arm Upright Row
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
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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs2. 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, Weight18reps45lbs28reps45lbs38reps45lbs
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