48 exercises
The Best 48 Smith Machine Exercises with Videos & Tips
Discover Smith machine exercises providing a fixed vertical bar path for guided movement. Every exercise features HD video guidance and form tips to help you safely build strength, isolate muscles, and train with added confidence.
Frequently Asked Questions
Is the Smith machine bad for you?
No. The Smith machine is a tool with specific strengths: a fixed bar path for safe solo training, the ability to train to failure without a spotter, and usefulness for isolating muscles by removing balance demands. It should not be your only tool, but it is a valuable addition. The criticism comes from using it exclusively, which can neglect stabilizer muscles that free weights develop.
Does the Smith machine bar weigh anything?
Smith machine bars typically weigh between 7–10 kg (15–20 lb) due to the counterbalance system, compared to 20 kg for a standard Olympic barbell. Some machines have full counterbalancing that makes the bar feel nearly weightless. Check your gym's specific machine, as the weight varies by manufacturer. This difference matters when tracking your lifts, so always note whether you are using a Smith machine or free barbell.
What exercises work best on the Smith machine?
The Smith machine excels at exercises where the fixed path does not fight your natural movement: hip thrusts (no bar rolling), calf raises (stable and heavy), inverted rows (adjustable height), and close-grip bench press (safe to failure). It is less ideal for squats and overhead press where the fixed path restricts natural bar movement. Use it as a complement to free weight training, not a replacement.
