The Smith machine doesn’t get much love at the gym these days.
Many fitness experts advocate free weights instead because they’re more functional and work your joint stabilizers more. But the Smith does have a lot of practical uses.
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For one, using the machine is a great way to achieve metabolic stress in moves like squats and split squats. Since the machine provides you with added stability throughout the exercises, you can more safely push yourself to your limit for prolonged work periods and at slower training tempos.
You could also follow heavier free-weight squats or split squats with lighter tempo work using the same moves on the Smith machine.
Related: How to Use Tempo Training to Build Bigger Muscles
Another great option: Use the bar for bodyweight moves like bodyweight triceps extensions or bodyweight biceps curls. You can set the bar at whatever height you like to make a move easier or harder or to easily change from an inverted row to an assisted pullup.
Finally, the Smith is great for training your calves because the added balance will help you increase your load on calf raises for greater gains.
So don’t bypass the Smith machine—try these 8 great exercises next time you’re at the gym.
1. Calf raise
2. Split squat
3. Back squat
4. Front squat
5. Bodyweight triceps extension
6. Bodyweight biceps curl
7. Inverted row
8. Assisted pullup
