Smith Machine Exercises You Can Do at AFAC Gym

Many gym-goers overlook the Smith machine because they assume it only has a few uses. In reality, this versatile piece of equipment can be used to train nearly every major muscle group in your body. Whether your goal is building muscle, improving strength, or learning proper movement patterns, the Smith machine offers a controlled environment that can help you train with confidence.

At Adventure Fitness Athletic Club (AFAC) in Thornton, Colorado, we have two Smith machines available for members to use. From upper-body presses and rows to lower-body squats and deadlifts, you can complete an effective full-body workout using this single machine. Here are some of the best Smith machine exercises to add to your routine.

Shoulder Smith Machine Workout at the Gym

When it comes to building stronger, broader shoulders, the Smith machine shoulder press is one of the most effective exercises available. The fixed bar path allows you to focus entirely on pressing the weight overhead without worrying about balancing the bar. This stability can help you maintain proper form, improve muscle engagement, and safely challenge your shoulders with heavier loads.

While this exercise can be performed standing or seated, many lifters prefer the seated version because it reduces lower-body involvement and places more emphasis on the deltoid muscles.

How to Perform a Smith Machine Shoulder Press

Position an adjustable bench inside the Smith machine and set the backrest to an upright position.
Adjust the bar so there’s room to move it in front of your face and your arms are extended when you grab the bar.
Sit with your back firmly against the bench.
Grab the bar with both hands, a little wider than shoulder-width apart.
Unrack the bar and slowly lower it toward your upper chest.
Press the bar upward until your arms are fully extended without locking your elbows aggressively.
Pause briefly at the top before lowering the bar under control.
Repeat for your desired number of repetitions.

Focus on smooth, controlled movement throughout each rep rather than relying on momentum.

Smith Machine Chest Workout

The Smith machine bench press is an excellent chest-building exercise that allows you to focus on pressing power and muscle contraction. Because the bar travels on a fixed path, many lifters find it easier to maintain proper technique and keep tension on the chest muscles throughout the movement.

This exercise targets the pectorals while also engaging the shoulders and triceps.

How to Perform a Smith Machine Bench Press

Place a flat bench underneath the Smith machine bar.
Lie on the bench so that the bar is directly above the middle of your chest.
Grip the bar slightly wider than shoulder-width. The bar height should be adjusted so your arms are slightly bent (not completely extended) when you start the movement.
Unrack the bar and position it above your chest with your arms extended.
Slowly lower the bar until it lightly touches the middle of your chest.
Press the bar back upward until your arms are nearly straight.
Repeat while maintaining control during both the lowering and lifting phases.

Avoid bouncing the bar off your chest and focus on feeling the chest muscles do the work.

Smith Machine Triceps Workout

The Smith machine incline triceps extension is a unique exercise that places significant tension on the triceps, particularly the long head. The overhead angle creates a deep stretch that can help stimulate muscle growth while the Smith machine provides a stable movement path.

How to Perform a Smith Machine Incline Triceps Extension

Set an adjustable bench to a moderate incline beneath the Smith machine.
Position yourself so your head is directly under the bar.
Grip the bar with a shoulder-width overhand grip.
Unrack the bar and extend your arms above your chest.
Bend your elbows and lower the bar toward your forehead or just behind your head.
Keep your upper arms relatively stationary throughout the movement.
Extend your elbows to return to the starting position.
Repeat for the desired number of reps.

Move slowly and focus on stretching and contracting the triceps during every repetition.

Smith Machine Biceps Curl

The Smith machine biceps curl removes many opportunities to cheat the movement. Since the bar follows a fixed path, it becomes easier to isolate the biceps and reduce body sway or momentum.

This makes it an excellent exercise for developing stronger and more defined arms.

How to Perform a Smith Machine Biceps Curl

Set the Smith machine bar around upper-thigh level, where your arms are fully extended down to grab the bar.
Stand upright and grasp the bar with an underhand grip slightly wider than shoulder-width.
Keep your elbows close to your sides.
Curl the bar upward toward your chest by bending your elbows.
Squeeze your biceps at the top of the movement.
Slowly lower the bar back to the starting position.
Repeat while maintaining strict form.

Avoid swinging your body to lift the weight. Let your biceps perform the work.

Smith Machine Back Workout

The Smith machine bent-over row is an excellent compound exercise for building a thicker, stronger back. Since you don’t have to stabilize a free barbell, you can focus on generating force through your back muscles and achieving a stronger contraction.

This exercise primarily targets the lats, rhomboids, traps, and rear deltoids.

How to Perform Smith Machine Bent-Over Rows

Set the bar a little below hip height.
Stand with your feet shoulder-width apart and grip the bar slightly wider than shoulder-width.
Bend at the hips until your torso is approximately 45 degrees to the floor.
Keep your back flat and core engaged.
Pull the bar toward your lower rib cage or upper abdomen.
Squeeze your shoulder blades together at the top.
Slowly lower the bar to the starting position.
Repeat while maintaining proper posture.

Avoid rounding your lower back and keep your heels on the floor during the exercise.

The Smith Machine Squat

The Smith machine squat is one of the most popular lower-body exercises performed on this machine. It effectively develops the quadriceps, glutes, and supporting leg muscles while providing added stability compared to a traditional barbell squat.

How to Perform a Smith Machine Squat

Position the bar across your upper back and shoulders.
Stand with your feet slightly in front of the bar path.
Unrack the bar and brace your core.
Lower yourself by bending your hips and knees.
Continue descending until your thighs are at least parallel to the floor.
Drive through your heels to stand back up.
Repeat while maintaining proper posture.

Keep your chest lifted and knees tracking in line with your toes throughout the movement.

The Smith Stiff-Legged Deadlift

The Smith machine stiff-legged deadlift is an outstanding exercise for strengthening the posterior chain, including the hamstrings, glutes, and lower back. The fixed bar path helps many lifters maintain consistent technique while emphasizing the stretch in the hamstrings.

How to Perform a Smith Machine Stiff-Legged Deadlift

Position the bar a little below knee height.
Stand with your feet hip-width apart.
Unrack the bar and hold it against your thighs.
Keeping a slight bend in your knees, hinge at your hips.
Lower the bar toward the floor while keeping your back flat.
Descend until you feel a strong stretch in your hamstrings.
Drive your hips forward and return to a standing position.
Repeat with controlled movement.

Focus on hinging at the hips rather than squatting the weight down.

The Smith Seated Calf Raise

Calves can be difficult to develop, but the Smith machine seated calf raise provides an excellent way to isolate these muscles. This exercise allows you to use significant resistance while emphasizing both the contraction and stretch of the calf muscles.

How to Perform a Smith Machine Seated Calf Raise

Place a sturdy platform beneath the bar.
Sit on a bench with the bar resting comfortably across your knees.
Position the balls of your feet on the edge of the platform.
Unrack the bar and allow your heels to lower toward the floor.
Push through the balls of your feet to raise your heels as high as possible.
Pause briefly at the top.
Slowly lower your heels back down.
Repeat for your desired number of repetitions.

Use a full range of motion to maximize calf development.

Is the Smith Machine as Effective as Free Weights?

The Smith machine and free weights each offer unique advantages. Free weights require greater stabilization and often recruit additional supporting muscles, making them highly effective for building functional strength and athletic performance.

However, that doesn’t mean the Smith machine is less effective. For muscle growth, many studies suggest that training intensity and proper effort matter more than the specific equipment being used. The Smith machine can be particularly useful for beginners learning movement patterns, lifters training without a spotter, or anyone looking to focus on specific muscle groups without worrying as much about balance and stabilization.

Many successful strength athletes and bodybuilders use both free weights and Smith machine exercises as part of a well-rounded training program.

Unrack More Training Possibilities at AFAC Gym

The Smith machine is far more than a simple squat station. It can be a complete training tool for building muscle, improving control, and developing full-body strength. From shoulder presses and chest workouts to rows, squats, deadlifts, and calf raises, this versatile machine offers countless ways to challenge your body.

If you’re ready to expand your workout options, stop by AFAC gym and take advantage of one of our Smith machines. You may be surprised at just how much you can accomplish with this one piece of equipment.

If you’re not a member yet, we hope you’ll visit AFAC gym today to speak to our team about our affordable memberships and personal trainers. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — please contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.