Best Upper Body Workouts With Smith Machine For Women
About
Smith Machines provide an innovative approach to incorporating barbell-focused exercises into a workout regimen.
Their fixed and stabilized bar path assists in learning complex movements while ensuring added safety.
Upper body workouts encompass targeting muscles such as the chest, back, shoulders, biceps, triceps, and more, often organized into an upper/lower training split.
These exercises facilitate strength in compound movements like bench press, rows, and shoulder press, complemented by isolation exercises for developed targeting.
The routine adapts repetitions and weights according to standard demographics for women (e.
g.
, 5'5", 140 lbs, 34 years old) while acknowledging individual capabilities.
This program effectively supports progress through well-structured variation and stability.
Workout 1
Chest, Back, Triceps, Shoulders, Trapezius
Smith Machine Bench Press
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Smith Machine Bent Over Row
18reps40lbs28reps40lbs38reps40lbs
Smith Machine Close-Grip Bench Press
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Smith Machine One-Arm Upright Row
112reps10lbs212reps10lbs
Smith Machine Shrug
112reps45lbs212reps45lbs312reps45lbs
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Generate My PlanWorkout 2
Chest, Back, Shoulders, Triceps, Trapezius
Smith Machine Incline Bench Press
15reps30lbs25reps30lbs35reps30lbs45reps30lbs55reps30lbs
Inverted Row
16reps26reps36reps46reps
Smith Machine Overhead Shoulder Press
110reps30lbs210reps30lbs310reps30lbsSmith Machine Close-Grip Bench Press
112reps15lbs212reps17.5lbs312reps22.5lbs412reps22.5lbs
Smith Machine Upright Row
112reps30lbs212reps30lbs312reps30lbs
The 11 Best Upper Body 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 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, Weight18reps30lbs28reps30lbs38reps30lbs2. 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, Weight18reps35lbs28reps35lbs38reps35lbs3. 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, Weight18reps30lbs28reps30lbs38reps30lbs4. 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, Weight18reps30lbs28reps30lbs38reps30lbs5. 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, Weight18reps15lbs28reps15lbs38reps15lbs6. 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, Weight18reps25lbs28reps25lbs38reps25lbs7. 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, Weight18reps30lbs28reps30lbs38reps30lbs8. 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, Weight17reps27reps37reps47reps9. 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, Weight18reps45lbs28reps45lbs38reps45lbs10. 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, Weight18reps30lbs28reps30lbs38reps30lbs11. 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, Weight18reps40lbs28reps40lbs38reps40lbs
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