The Smith machine is a hotly debated topic in the workout world.
Some say it’s overpriced and under-performing.
Others find it an essential part of their daily workout routine.
Whether you’re obsessed with your gym’s Smith machine–or you steer clear of it–these Smith machine back workout exercises are worth checking out if you:
- Need a little extra support for your form
- Want some built-in stability
Today, we’ll explore the 5 best Smith machine back workout exercises that you can try out TODAY at your local gym.
Along the way, I’ll add in some resources for how to:
1) Support your back during back workouts.
2) Stay healthy and prevent low back pain.
We have a ton of resources, so be sure to check out the Resources section of this article before you bounce!
5 Best Smith Machine Back Workout Exercises
Smith Machine Back Workout Exercise #1: Bent-Over Row
Similar to a barbell bent-over row, the Smith machine bent-over row is a great exercise to thicken your lats and traps–building a stronger back.
A word of caution, though. This exercise might be tricky if you have any back issues. Definitely speak with a personal trainer before adding in this Smith machine back workout exercise if this is you.
How to Perform This Smith Machine Back Workout Exercise:
1) Set the bar on the Smith machine to mid-thigh level.
2) Add a slight bend to your knees while hinging your hips back. When you do this, bend your torso forward to a 45-degree angle. Maintain a neutral spine with your head up and chest puffed out.
3) Grab the bar with an overhand (pronated) grip–just wider than shoulder width. Unlock it from the Smith machine rack, and let the bar hang down in front of you with your arms extended.
4) Row the bar toward your stomach, keeping your elbows close to your body.
5) Squeeze your back muscles at the top of the motion, and pause briefly.
6) Slowly lower the weight back down to the starting position.
7) Repeat.
Muscles Worked During This Smith Machine Back Workout Exercise:
- Lats
- Traps
- Deltoids
Smith Machine Back Workout Exercise #2: Reverse-Grip Row
This Smith machine back exercise is the same as the bent-over row–with a slight variation on the grip.
By grabbing the bar UNDERHAND instead of overhand–you place more emphasis on your biceps and lower back.
How to Perform This Smith Machine Back Workout Exercise:
1) Set the bar on the Smith machine to mid-thigh level.
2) Bend your knees slightly while hinging your hips back and maintaining a neutral spine.
3) Grab the bar with an UNDERHAND (supinated) grip. Unlock it from the Smith machine rack, and let the bar hang down in front of you with your arms extended.
4) Row the bar toward your stomach, keeping your elbows close to your body.
5) Squeeze your back muscles at the top of the motion, and pause briefly.
6) Slowly lower the weight back down to the starting position.
7) Repeat.
Muscles Worked During This Smith Machine Back Workout Exercise:
- Lats
- Rhomboids
- Traps
- Deltoids
- Biceps
- Forearms
Smith Machine Back Workout Exercise #3: Inverted Row
When you invert the row, a few things happen:
- You’re using your body weight instead of plates to build muscle
- You place LESS emphasis on your lower back, making this a great option for people with lower back issues.
How to Perform This Smith Machine Back Workout Exercise:
1) Set the Smith machine bar so that when you grab it and extend your arms, your body isn’t on the floor. The lower you set the bar, the harder the move will be!
2) Lie on the floor underneath the bar.
3) Then, grab the bar with an overhand (pronated) grip, slightly wider than shoulder-width apart. When you do this, keep your arms straight. Your body will naturally lift off the floor.
4) Dig your heels into the floor, and keep your body straight.
5) Row your chest to the bar.
6) Squeeze your back muscles with this motion, and pause at the top.
7) Then, slowly return to the starting position, and repeat.
Muscles Worked During This Smith Machine Back Workout Exercise:
- Lats
- Rhomboids
- Deltoids
- Biceps
- Forearms
Smith Machine Back Workout Exercise #4: Single-Arm Bent-Over Row
I like this Smith machine exercise because it uses the machine in a different, unique way.
Especially with a unilateral (one-sided) move, I find it helps to feel the extra support and stability from the Smith machine.
This Smith machine workout exercise will help sort out any muscle imbalances–as it focuses on just one side at a time.
How to Perform This Smith Machine Back Workout Exercise:
1) Instead of facing the bar on the Smith machine, turn to the side, and line up your body, so your arm is just in the middle of the bar.
2) Just like a bent-over row, bend your knees slightly, and hinge back at your hips, keeping your back flat.
3) With the arm closer to the bar, grab the bar with an overhand (pronated) grip.
4) Row the barbell up to your waist. Keep your elbow close to your body.
5) Squeeze your shoulder blade at the top of this motion, and pause.
6) Then, slowly return to the starting position, and repeat.
Muscles Worked During This Smith Machine Back Workout Exercise:
- Lats
- Rhomboids
- Traps
- Deltoids
Smith Machine Back Workout Exercise #5: Smith Machine Shrug
This Smith machine back workout exercise is a great option–especially if the weight you’re shrugging is getting extra heavy and dumbbells are a pain to lift.
How to Perform This Smith Machine Back Workout Exercise:
1) Set the bar of the Smith machine to about mid-thigh level.
2) Grab the bar with an overhand (pronated) grip, keeping your grip shoulder-width apart.
3) Lift your shoulders up toward your ears–avoiding rounding them.
4) Then slowly lower back down, and repeat.
Muscles Worked During This Smith Machine Back Workout Exercise:
- Traps
Check out more about shrugs in detail by reading the article below:
“What are Shoulder Shrugs: Muscles Worked and Why You Should Build Them”
What Is the Smith Machine?
Picture a barbell station at a gym.
Now, add supports for that barbell along the way–and you have yourself a Smith machine.
The Smith machine is a metal frame with a barbell attached to it. Unlike a regular barbell station, this barbell isn’t moving anywhere–besides up and down the vertical sliding rack provided by the Smith machine. The sliding rack serves to assist with weightlifting exercises as it guides the up/down motion of the barbell.
It’s this fixed barbell on the sliding rack that causes all the ruckus.
Some people like the extra stability and support; others find it limiting and even disagree with how it can limit form.
And if the sliding rack didn’t add enough support–most Smith machines also have hooks or catches that run down the frame, allowing the user to hook the barbell easily into place at any point throughout the motion.
It’s almost like a built-in spotter. (But obviously, having a spotter is an even better option!)
3 Benefits of Smith Machine Workouts
1. Reduced Risk of Injury
We all know how it feels when you just can’t get that last rep in.
What’s worse is when you’re wielding a large amount of weight and feel out of control with it because of fatigued muscles.
The Smith machine lowers this risk. With the built-in hooks running up and down the sliding rack, you can catch the barbell easily at any point throughout the motion–meaning less risk of injury on that final rep.
2. Like a Built-In Spotter
If you’re anything like me, you hate asking for a spotter at the gym.
It’s just an extra step that can get in the way of the workout flow.
That’s why I find the Smith machine helpful in certain exercises when I know I want to push it. I use the hooks to catch the barbell on that last rep, and for me, that serves as the built-in spotter.
3. Extra Stability
We all feel the need for some extra stability every once in a while.
The Smith machine adds an extra layer of stability throughout the motion of the exercise, making it ideal for beginners and experts alike.
3 Cons of Smith Machine Workouts
1. Limited Movement
While that fixed vertical motion is great for adding an extra layer of stability, it also has its limitations.
Because it is fixed in the vertical position, the Smith machine does not fully replicate natural movement patterns. For this, free weights are a better option.
Additionally, the more limited range of motion can produce less muscle activation as opposed to free-weight barbell motions.
2. Can Teach Bad Form
Some people argue that the Smith machine can teach bad form to beginners due to the limited range of motion.
For all weightlifters, maintaining a neutral spine during popular exercises such as squats is SUPER important!
But…the Smith machine provides support while not actually teaching the lifter how to maintain a neutral spine or how to keep one.
3. Doesn’t Teach Stability
The built-in stability could have a dark side as well.
Free-weight barbell movements will naturally engage your core and help you build stability for yourself.
Critics of the Smith machine argue that this natural stability cannot be built when just using this machine.
My Take on the Smith Machine for Back Workouts
In my opinion, all good things are balanced.
Can the Smith machine play a role in your workout routine? Absolutely!
Should it be the only machine you use? Probably not.
When deciding on whether to use a Smith machine for your back workout routine, consider the support and stability you need at that moment, and use the Smith machine for what it’s meant to be–that extra layer of support during a workout move.
NOTE: for Smith machine back workouts that keep the Smith machine barbell stationary–such as the inverted row–none of these cons even apply!
Resources in Addition to Your Smith Machine Back Workout
Chances are–you’re reading this article because you want some extra support and stability during your back workout routine–particularly for what you’re working out…YOUR BACK.
Not to brag, but that’s kind of our wheelhouse.
We’d love to support you in any way we can. Here are a few resources I recommend to help you along your back workout journey.
First, the Vids
“How To Deadlift Without Hurting Your Back”
“Low Back Strengthening - RDLs With The Lower Back In Mind”
“Squatting with Back Pain | How I Stay Pain Free and Lift Heavy”
Next, the Back Strengthening Program
If you want to work out your back, but lower back pain is getting in the way, try out our lower Back strengthening program: Back of Steel. It’s perfect for people who are experiencing:
- flare-ups
- spasms
- AND pain
…that is getting in the way of you working out your back–and other parts of your body.
This 15-minute a day, 3-week program includes:
- Exercises with sets, tempos, and reps for serious resilience
- Exclusive written and video content
- A bank of the best lower back strengthening movements
- Exclusive principles and tips for training with the lower back in mind
Check it out in our online store HERE.
Finally, the Massage Device That Changed It All
Not exaggerating.
The QL Claw is a massage device that has changed the lives of tons of people like you–who went from:
- consistent lower back pain
- TO pain-free
…as a result of using this lower back massage device.
Check out the details below!
Smith Machine Back Workout FAQs
Can you do back with a Smith machine?
You can work out your back with a Smith machine! Follow the Smith machine back workouts in this article for the best ones!
How to do back rows on a Smith machine?
To do this Smith machine back workout, row the bar on the Smith machine to your chest while hinging back your hips and keeping a neutral spine. Check out detailed instructions earlier in this article!
Can you still build muscle with a Smith machine?
You can totally build muscle with a Smith machine. It adds extra support and stability to help you focus on form and minimize potential injury. It DOES, however, limit your range of motion, which means less muscle activation than a free-weight barbell exercise.
Can you get a good workout on a Smith machine?
Smith machines provide a great workout–especially for your back, which is why we are talking about Smith machine back workouts today!
How much weight are you actually lifting on a Smith machine?
The typical Smith machine barbell weight is 15 points, but the weight of the barbell on each Smith machine varies based on each machine.
Then, of course, you can add as many plates as you want to each side.
Is a Smith machine bar 45 lbs?
Most Smith machine bars are less than 45 pounds–averaging at 15 pounds.
Sources:
[2] Schick, Evan E; Coburn, Jared W; Brown, Lee E; Judelson, Daniel A; Khamoui, Andy V; Tran, Tai T; Uribe, Brandon P. A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of Strength and Conditioning Research 24(3):p 779-784, March 2010. | DOI: 10.1519/JSC.0b013e3181cc2237