Every gym enthusiast wants to get a strong back. With the choices of fitness equipment, many of us are confused about which equipment can work like magic for back workouts. The Smith machine is one of the best partners for back exercise. 

The Smith machine's guided barbell system and adjustable safety features are designed for controlled movement during workouts. It also maximizes muscle engagement, which provides greater back exercise. 

Now the question comes: What are the exact exercises you can do on your back using the Smith machine? Without any further time, let us get to know the best Smith exercises for back, 

Benefits of the Smith machine exercise for back 

The Smith machine is one of the best gym equipment for the body. When you add the Smith machine exercise to your routine, you get plenty of benefits:  

• Controlled Range of Motion: Reduces the risk of injury and ensures proper form.

• Isolation and Targeting: Facilitates precise engagement of specific back muscles.

• Stability and Support: Provides stability, ideal for those with balance or coordination issues.

• Variety and Versatility: Offers a wide range of exercise options for diverse goals.

• Progressive Overload: Allows for easy adjustment of resistance for continual muscle growth.

• Safety Features: Equipped with safety mechanisms for heavy lifting without risk.

Best Smith Machine Exercises for Back

Smith machine is a miracle equipment for the back. Every exercise performed in this machine helps to build a sculpted back. Let us get to know some of the exercises you can perform: 

Smith Machine Bent Row Over 

Smith machine bent row over is a variation of the bent-over row exercise. Depending on the form and variation, it acts on different muscles of the back. Unlike barbells, the Smith machine is used for controlled movement during workouts. 

How to do it? 

• Set up the Smith machine bar at a height slightly below your knees

• Position yourself behind the bar and grasp the bar shoulder-width apart 

• Lift the bar off the safety hooks.

• Keep back neutral and pull the bar by squeezing the shoulder blades together. 

• Pause briefly at the top.

• Lower the bar back down slowly.

• Focus on keeping your back straight and your movements controlled.

Muscles Worked:

• Primary: Upper and middle back (especially the latissimus dorsi and rhomboids)

• Secondary: Rear deltoids, biceps, forearms

Sets and Reps:

• Beginners: 2-3 sets with 8-12 reps 

• Intermediate: 3-4 sets of 8-10 Reps

• Advanced: 4 sets of 6-8 reps 

Variations and Modifications:

• Underhand Grip: Targets the lower lats and biceps more intensely.

• Wide Grip: Emphasizes the outer portion of the back, particularly the upper back.

• Single-Arm Rows: Increases core stability and addresses muscular imbalances.

• Drop Sets: Decrease the weight after each set to increase volume and intensity.

• Superset with Pull-Ups: Combines vertical and horizontal pulling movements for a comprehensive back workout.

Shoulder Shrugs 

Compared to others on the list, the Smith machine shrugs work best for the back. The Smith machine's stable movement isolates the traps and reduces the risk of injury. 

Many fitness enthusiasts on Reddit have expressed that it is good to isolate the traps and that it is best for the shrugs as long as you do not hog. 

How to do? 

• Stand upright inside the machine with your feet shoulder-width. 

• Adjust and grasp the barbell overhand.

• Keep your arms straight and elevate your shoulders as high as possible. 

• Hold the contraction for a moment at the top and slowly lower the barbell back down. 

Muscles Worked

Primary: Trapezius muscles (upper, middle, and lower fibers)

Secondary: Rhomboids, levator scapulae, and deltoids to a lesser extent.

Sets and Reps

Beginners: 1-2 sets of 10-12 reps

Intermediate: 2-4 sets of 8-10 reps

Advanced: 4 sets of 6-8 reps

Variation and Modification

• Behind-the-Back Shrugs: Perform shrugs with the barbell behind your back, targeting the lower traps more intensely.

• Single-Arm Shrugs: One arm shrugs at a time to increase focus on each side.

• Paused Reps: Pause at the top of each repetition to increase time under tension 

Smith Machine Deadlift 

Deadlifts are the best back exercises for a Smith machine due to their fixed line of barbells. They provide stability and allow for a fixed path of movement. Even beginners can learn the proper mechanics.  

How to do? 

Stand inside the machine shoulder-width apart. 

Position the barbell just above the foot and overhand grip it while keeping the back straight. b

Lift the barbell by keeping your hips straight 

Lower the barbell back down by bending at the hips and knees.

Muscles Worked:

Primary: Hamstrings, glutes, lower back

Secondary: Quadriceps, core muscles

Sets and Reps:

Beginners: 1-2 sets of 8-11 reps

Intermediate: 3-4 sets of 6-8 reps

Advanced: 4 sets of 4-6 reps

Variations and Modifications:

Sumo Deadlifts: Wider stance, targeting inner thighs and glutes more intensely.

Romanian Deadlifts: Keep legs straighter, emphasizing the stretch of hamstrings.

Stiff-Leg Deadlifts: Similar to Romanian, but with straighter legs throughout.

Deficit Deadlifts: Stand on a platform to increase the range of motion

Are you looking to add these exercises to your fitness routine? It may be time for you to get your Smith machine. Bodykore offers a wide range of fitness equipment and delivers it across the United States.

Smith Machine T-bar row

Smith machine T-bar row is a compound exercise that combines free weights and machine workouts. It involves using a barbell attached to one end that allows for a pivot motion while lifting weights. 

How to Do? 

• Position a barbell in the corner of the Smith Machine and load it with weight plates.

• Attach a V-handle or close-grip row handle to the barbell.

• Stand over the bar shoulder-width apart and knees slightly bent.

• Grasp the handles with an overhand grip

• Pull the handles and squeeze your shoulder blades together.

• Lower the handles back down with control, fully extending your arms.

Muscles Worked

• Primary: Middle back (rhomboids and mid-trapezius), lats

• Secondary: Rear delts, biceps, forearms

Set and Reps

• Beginners: 2-3 sets of 8-12 reps

• Intermediate: 3-4 sets of 8-10 reps

• Advanced: 4 sets of 6-8 reps

Variations and Modifications

• Grip Variations: Experiment with different grip widths to target different areas of the back. A wider grip targets the outer lats, while a closer grip emphasizes the mid-back.

• Range of Motion: Adjust the depth of your torso lean to vary the range of motion and target different areas of the back.

• Single-Arm T-Bar Rows: Perform the exercise one arm at a time to address muscle imbalances and engage the core for stabilization.

• Pause Reps: Pause at the top of each repetition to increase time under tension and enhance muscle contraction.

• Superset: Pair T-Bar Rows with another back exercise to increase intensity and efficiency in your workout.

Smith Machine pull-ups

Smith machine pull-ups are a standard pull-up exercise. The best part about this exercise is that beginner who can not perform bodyweight exercises can easily do it and its different variations.  

How to do? 

Adjust the Smith Machine bar to a height and stand beneath the bar. 

Overhand grip keeping hands slightly wider than shoulder-width apart.

Pull yourself towards the bar and keep your chest up. 

Lower yourself back down with control until your arms are fully extended.

Muscles Worked

Primary: Latissimus dorsi (lats), rhomboids, biceps

Secondary: Forearms, grip muscles

Sets and Reps

Beginners: 1-2 sets of 7-8 reps

Intermediate: 3-4 sets of 9-10 reps

Advanced: 4 sets of 10-12 reps

Variations and Modifications

Assisted Pull-Ups: Use a resistance band or assistance machine to reduce body weight.

Chin-Ups: Grip the bar with palms facing towards you to emphasize biceps.

Wide-Grip Pull-Ups: Hands placed wider apart to target outer lats and back.

Conclusion

Smith machine is versatile gym equipment that effectively performs strength exercises. The fixed-weight, multi-station design offers different exercises without the need for a spotter. So, it is the best way to do your workout in your home gym. 

Bodykore offers different variations of Smith machines for your home gym at a competitive price range. With our professional team and expertise, we always try our best to make your fitness journey better. Keep your back straight and do your exercise carefully. 

More Resources:

Home Gym Tips

Cable Machine Exercises