Whether it’s your lifeline in a crowded gym or just another training tool, the Smith machine can both approximate some free-weight lifts, such as chest presses and bent-over rows, and bring a unique twist to others, like biceps curls and standing calf raises. Here is how you can perform the most common Smith exercises as well as some you’ve probably never tried before.
Quads: Frog Squat
The Smith machine makes it easy to stay upright throughout a
squat so you work predominantly your quads. You can even maintain balance in
positions impossible to duplicate with free weights.
Calves: Standing Calf Raise
The main difference between these calf raises and those done
on a calf machine is that the resistance is directly over your calves rather
than transferred through a lever. You need less weight and will probably find
balancing more difficult, which forces your calves to work harder.
Hamstrings: Romanian Deadlift
Performing squats with your feet more than 10 inches in
front of the bar better targets your hamstrings. You can also do romanian
deadlifts, which focus on your hams, glutes and lower back.
Triceps: Seated Triceps Overhead Extension
Unless you’ve done some close-grip benching, odds are you’ve
never worked triceps on the Smith machine. The uniqueness of doing triceps
extensions locked into a straight plane is what makes them effective as an
occasional addition to your routine.
Biceps: Drag Curl
Like your triceps, you usually work your biceps through a
semicircular plane, so training them on a straight plane can be a welcome
change.
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