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Best Bicep And Shoulders Workouts With Smith Machine For Women

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About

Smith Machines provide a controlled environment for exercises by utilizing a barbell fixed on guided tracks.

Adjustable to allow variations suited for building strength efficiently, they enhance movement stability for focused exertion.

Targeting shoulders—comprising muscles managing upper arm mobility—overhead presses and lateral raises are exemplary choices.

Biceps, responsible for arm flexion, complement shoulder-focused workouts with pulling movements that involve both muscle groups.

Exercise routines are adapted to specific capabilities, tailored to individual differences, e.g., for women (5'5", 140lbs, 34 years) and men (5'10", 180lbs, 35 years).

Incorporate deltoid-targeted exercises such as lateral raises and shoulder presses for balanced upper body strength.

The 2 Best Bicep and Shoulders Exercises with Smith Machine for Women

Ranked By

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 LOGGED
    86,130
    Shoulders Strength
    89 mScore
    Shoulders
    Photo of Smith Machine
    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

    1. Stand upright and grab the bar of the Smith machine with your right arm, just outside your shoulder, resting it on your thighs.
    2. Unhook the bar and pull it up towards your chest by bending your right elbow.
    3. Keep your back straight and lower the bar back to your thighs after reaching chest height. Repeat on the left side.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 2. Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press demonstration video — proper form for this exercise.
    SETS LOGGED
    318,975
    Shoulders Strength
    77 mScore
    Shoulders
    Photo of Smith Machine
    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

    1. Set the Smith Machine bar at shoulder height.
    2. Sit under the bar with it at chest level.
    3. Position your elbows under the bar and palms facing up, then stand up to lift the bar.
    4. Engage your core and press the bar straight up until your arms are fully extended above your head.
    5. Lower the bar back to the starting position at chest level.
    Sets, Reps, Weight
    1
    8reps
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    Full Video & Instructions

Alternative Workouts

Alternative Bicep and Shoulders Workouts for Women

Alternative Workouts with Smith Machine for Women