7 Best Smith Machine Exercises For The Ultimate Back Workout

A Smith machine is found in most gyms, so it's a good choice for targeting the entire posterior chain, including the muscles on the backside of your upper and lower body.

These Smith machine back exercises are great for beginner and advanced lifters who want to improve their posture, have more aesthetically pleasing muscles, and strengthen spinal stability.

The best Smith machine back workout includes:

1. Smith Machine Deadlift: 3-5 sets of 4-8 reps at 6-9 RPE
2. Smith Machine Row: 3-4 sets of 6-12 reps at 6-9 RPE
3. Smith Machine Shrug: 3-4 sets of 8-12 reps at 6-8 RPE
4. Smith Machine Sumo Deadlift: 3-5 sets of 4-8 reps at 6-9 RPE
5. Smith Machine Inverted Row: 3-4 sets of 8-12 reps at 6-8 RPE
6. Smith Machine Single Arm Row: 3-4 sets of 8-12 reps at 6-8 RPE
7. Smith Machine RDL: 3-5 sets of 6-12 reps at 6-9 RPE

However, you may only need 2-3 exercises, so read the full post to select the right ones for your goals.

I even get into pro tips that I share with clients as a professional strength and conditioning coach.

Examples of Smith Machine Back Workouts

All of the exercises I’ll share for the Smith Machine back workout are pull exercises, which fit nicely into the push-pull-leg workout format.  

On upper body pull days, you can include the Smith machine row, Smith machine shrug, Smith machine inverted row, and Smith machine single arm row.

On leg day, you can include the Smith machine deadlift, Smith machine sumo deadlift, and Smith machine RDL.

Plus, these leg exercises continue working your upper back muscles as well.

Now, adjust each exercise's sets, reps, and weight depending on your fitness goals.

Smith Machine Back Workout For Size

To increase muscle size through hypertrophy training, follow these general guidelines:

The best Smith machine back workout to add to your routine to increase your muscle size is:

• Smith Machine Deadlift: 3 sets of 12 reps
• Smith Machine RDL: 3 sets of 12 reps
• Smith Machine Row: 3 sets of 10-12 reps
• Smith Machine Shrug: 3 sets of 10-12 reps
• Smith Machine Single Arm Row: 3 sets of 8-12 reps

Smith Machine Back Workout For Strength

To increase muscle strength, follow these general guidelines:

The best Smith machine back workout to add if your goal is to increase muscle strength is:

• Smith Machine Deadlift: 4-5 sets of 3-5 reps
• Smith Machine RDL: 4 sets of 3-5 reps
• Smith Machine Sumo Deadlift: 4 sets of 3-5 reps
• Smith Machine Row: 4 sets of 4-6 reps
• Smith Machine Single Arm Row: 3 sets of 4-8 reps
• Smith Machine Inverted Row: 3 sets of 4-8 reps

Safety Tip: Always use an appropriate weight to hook the safety hooks onto the pegs. Avoid the risk of injury by making sure you can always re-rack the barbell

Before I get into the 7 best exercises, knowing how much the Smith machine bar weighs is important to figure out your numbers.

7 Best Smith Machine Back Exercises

1. Smith Machine Deadlift

The Smith machine deadlift is a compound exercise that primarily targets your glutes, hamstrings, and lower back muscles but also challenges your upper back and core muscles to stabilize the movement.

How To

1. Start with the barbell on the lowest setting on the Smith machine.
2. Stand with your feet shoulder-width apart and toes under the bar. Grab the barbell just outside your legs with a double overhand grip.
3. Hinge at the hips and sink low.
4. While your chest is over the bar, retract your shoulder blades and flex your lats.
5. Drive your feet into the floor as your hips and chest rise simultaneously.
6. Lockout at a fully extended standing position, then return to the starting position.

Benefits

The Smith machine deadlift targets almost all of your posterior muscles. It will also help strengthen your upper back, as you need strong back muscles to stabilize and control your torso.

Cons

All Smith machines have a fixed bar path, so you must follow its track. Some machines have an inclined bar path, which could result in poor form. A common mistake with an inclined bar path is over-extending the lower back during the top lockout phase.

How To Program

I recommend doing 4-5 sets of 3-6 reps at 8-9 RPE to emphasize strength.

Compare your deadlift strength against others in our full chart. You can also consider 18 other exercises to improve your deadlift strength.

2. Smith Machine Row

The Smith machine bent-over row will strengthen the main upper back muscles like the latissimus dorsi, rhomboids, and trapezius. Smith machines are an excellent variation to increase stability and overload the muscles with additional weight because of the fixed bar path.

How To

1. Set the bar just below hip height on the Smith machine.
2. Stand facing the bar with your feet shoulder-width apart. Place your hands slightly wider than shoulder-width apart with an overhand grip.
3. Hinge at the hips slightly, keeping your back flat with a neutral spine.
4. Pull the bar towards your lower chest by driving your elbows to your torso and squeezing your scapulae at the top.
5. Return the bar to the starting position.

Benefits

Bent-over rows with a Smith machine can aid in stability, compared to a barbell, so you can isolate the upper back muscles without having to worry about lower body stability

Cons

You do not have freedom on the bar path since the barbell is fixed to the track. This line of pull may be awkward for some lifters.

How To Program

I recommend completing 3-4 sets of 8-12 reps at 6-9 RPE to add strength.

You can also try dumbbell rows to work your stabilizers more. Or compare the bent over row with the upright row to see the differences.

3. Smith Machine Shrug

The Smith machine shrug is a great tool for isolating the traps. It allows lifting heavier weights, compared to free weights, to elicit maximal muscle activation.

How To

1. Stand with your feet shoulder-width apart and hold onto the bar with a wide grip just outside your legs.
2. Retract your shoulder blades and keep a slight bend through your elbows.
3. Raise your shoulders up towards your ears while keeping your arms straight.
4. Return the bar to the starting position.

Benefits

The bar track on a Smith machine allows more weight to be added than dumbbells so that you can get the most muscle recruitment from your traps.

Cons

Since this bar allows for heavier weight, you are more prone to common mistakes like bending the elbows, rolling the shoulders forward, and hyperextending through the low back.

How To Program

I recommend doing 3-4 sets of 8-12 reps at 6-8 RPE to focus on strength.

Shrugs are one of my favorites for a full pull day workout too. You may want to consider trying barbell or dumbbell shrugs too, so check out the full post for the differences.

4. Smith Machine Sumo Deadlift

Sumo deadlifts on a Smith machine can target multiple muscle groups on the posterior chain, such as the glutes, hamstrings, erector spinae, quadriceps, adductors, and lats. Even if all of the barbells are taken at your gym, the Smith machine will still produce similar benefits while doing sumo deadlifts.

How To

1. Start with the bar on the lowest setting on the Smith machine.
2. Stand with your feet slightly wider than shoulder-width apart.
3. Hinge at the hips so your hips are just above your knees and your chest is facing forward.
4. Grab the bar with your hands inside your legs; you should be able to touch your elbows to your knees.
5. Drive your feet into the floor as your hips and chest rise together.
6. Hold the lockout, then return to the starting position.

Benefits

If all the barbells are taken, sumo deadlifts are a good option since you can still engage all of the same posterior muscles while using a Smith machine.

Cons

Many Smith machines have a safety stopper at the bottom so the bar does not completely rest on the floor. This will give you slightly less range of motion than a traditional barbell sumo deadlift.

The bar path may be awkward for some lifters when maintaining proper form.

How To Program

I recommend doing 3-5 sets of 1-5 reps at 8-9 RPE for Smith machine sumo deadlifts.

Here are some cues for the sumo deadlift to improve your technique. You can also see the differences between the sumo and conventional deadlift.

5. Smith Machine Inverted Row

The Smith machine inverted row is a rowing variation used to target the upper back muscles and the biceps and core by challenging the lifter to use their body weight for resistance. As a strength and conditioning coach, I program these for my clients to build strength before a pull-up.

How To

1. Set up the barbell on the Smith machine at waist height, ensuring the bar is secure.
2. Position yourself on your back so your chest is under the bar with your arms extended at shoulder-width apart.
3. With your legs straight or bent, bring your chest to the bar by driving your elbows down toward the floor.
4. Keep a neutral spine during the entire rep.
5. Hold the top position, then lower yourself to the starting position with your arms extended.

Benefits

Bodyweight inverted rows are great for beginners to learn the rowing movement pattern while only having to pull through the resistance of their body weight.

The height can be adjusted to make this variation easier or more challenging, making it a great option for all lifters who want to work on back strength.

One study in the Journal of Strength and Conditioning found that the inverted row elicited higher activation of the latissimus dorsi, upper back muscles, and hip extensor muscles compared to a bent-over and single-arm cable row.

Cons

If done facing the incorrect way, it can be easy to let the bar skip off the safety hooks, and you may become injured. Make sure you are positioned so you are pulling toward the direction the hooks are clamped.

How To Program

Because you can add more volume with this exercise, I recommend doing 4-5 sets of 8-12 reps at 6-8 RPE.

For similar exercises, check out the full post for inverted row alternatives.

6. Smith Machine Single Arm Row

Single-arm rows on a Smith machine are used to build and tone the lats, traps, rhomboids, and posterior deltoids. They are a great variation on single-arm dumbbell rows and address imbalances in the right and left sides of the body.

How To

1. Stand parallel to the Smith machine so the barbell is next to your hip.
2. Hold the center knurling while standing with feet shoulder-width apart.
3. Slightly hinge at the hips slightly so your torso is at a 45-degree angle with a neutral spine.
4. Row the bar to the top by driving your elbow back.
5. Finish the rep with your bicep in line with or slightly above your torso.
6. Return the bar to the starting position.

Benefits

Doing a single-arm exercise can help correct muscle imbalances between the right and left sides of the upper back muscles.

Cons

If you struggle with the hinging movement pattern, the row will have a line of pull that does not target the lats, making this exercise less beneficial for muscle growth.

How To Program

I recommend programming 3-4 sets of 8-12 reps at 6-8 RPE.

Dumbbells also offer some great back exercises to try, check out the full list.

7. Smith Machine RDL

A Romanian deadlift (RDL) on the Smith machine suits beginner lifters who want to perfect the movement before moving on to a traditional barbell RDL. It will effectively target the hamstrings, glutes, and upper back musculature to maintain proper posture.

How To

1. Position the bar at hip height on the Smith machine.
2. With an overhand grip, face the bar with your feet slightly closer than shoulder-width apart.
3. Bend the knees slightly and retract your shoulder blades.
4. Hinge at the hips by pushing the buttocks back and keeping your back flat.
5. Keep the bar tight to your quads as you lower during the rep.
6. The bottom position should be between your knees and mid-shin.
7. Drive the hips forward and squeeze the glutes to bring the bar to the starting position.

Benefits

A Smith machine is a great training tool for novice lifters learning the technique of an RDL because they can focus on the hip hinge without losing control of the bar path.

Cons

There is slightly less core muscle engagement with a Smith machine compared to a dumbbell or a barbell because the Smith machine requires less stabilization.

How To Program

I recommend doing 3-4 sets of 6-12 reps at 7-9 RPE.

If an RDL isn't right, check out the alternatives in the full post.

Frequently Asked Questions

What are the benefits of a Smith Machine Back Workout?

The Smith machine uses a fixed bar path, so you can easily focus on effort. It also makes set-up and execution relatively easy. Finally, Smith machine back workouts can improve posture and spinal stability while making the muscles more aesthetically pleasing.

What are some disadvantages of a Smith Machine Back Workout?

All Smith machines have a fixed bar path along their tracks. This limits the range of motion by locking a fixed plane, which may increase the risk of injury. Because of this fixed range of motion, lifts like deadlifts, rows, and sumo deadlifts may become awkward to complete.

References

1. Fenwick CMJ, Brown SHM, McGill SM. Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research. 2009 Mar;23(2):350–8.
2. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports [Internet]. 2021 Feb 22;9(2):32.