Smith machine exercises
Smith machine exercises in the Fitness Coach catalogue: 30 exercises. Mostly for: Legs, Quads, Glutes.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Back · Intermediate
Smith Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Legs · Beginner
Single Leg Smith Calf Raise
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
Chest · Intermediate
Smith Incline Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Legs · Intermediate
Smith Romanian Deadlift
A compound exercise targeting the hamstrings, glutes, and lower back.
Chest · Intermediate
Decline Smith Bench Press
A compound exercise targeting the lower portion of the pectoral muscles, with secondary involvement of the triceps and anterior deltoids.
Legs · Intermediate
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Legs · Beginner
Vertical Leg Press Smith Machine
The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Shoulders · Beginner
Smith Machine Upright Row
A compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
Legs · Intermediate
Smith Front Squat
A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
Legs · Intermediate
Smith Kneeling Hip Thrust
A kneeling hip-extension exercise performed under the guided resistance of a Smith machine bar. It emphasizes the glutes while the fixed bar path provides stable external loading.
Legs · Beginner
Smith Seated Calf Raise
A seated calf-strength exercise using a Smith machine for external resistance. The bent-knee position emphasizes the soleus while the calves produce ankle plantar-flexion strength.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Shoulders · Intermediate
Smith Seated Behind Neck Press
A shoulder exercise performed using a Smith machine.
Legs · Beginner
Smith Calf Raises
A strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Legs · Intermediate
Smith Split Squat
A split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
Legs · Intermediate
Smith Hack Squat
A Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
Chest · Intermediate
Smith Bench Press
A variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.
Legs · Intermediate
Smith Squat
A barbell squat performed on the guided vertical path of a Smith machine. It trains the quadriceps and glutes while the machine provides a fixed bar trajectory.
