When I first heard about using the Smith machine for back workouts, I was a little hesitant and even skeptical.
After all, I always thought that machine training was “lazy” for me and could not bring the same challenge and effect as free weights.
But eventually, I started to feel stuck. My free weight training effect became less and less effective, my movements began to deform, and I felt that my back muscles had not improved. At that time, I knew that I had to try something new.
So I decided to give the Smith machine a chance.
At first, I wasn’t expecting much, but I was surprised by how much it helped. The machine’s stability let me focus on my form, and I could really feel my back working. The results ended up being way better than I thought.
At this time, I realized that the Smith machine was not a “shortcut,”
it was actually the key to my breakthrough in back training.
I usually use it for these exercises:
Smith Machine Bent-Over Row
Okay, so at first, I thought the Smith Machine Bent-Over Row was just another basic exercise. But, wow, the more I did it, the more I felt my back muscles working. The burn? Oh, it’s real!
I set the bar at knee height, bend over with a straight back, and pull it to my lower ribs.
Honestly, the Smith machine’s stability lets me really focus on the muscle engagement without stressing about balancing the bar. You’ve gotta try it—you’ll be surprised how effective it is!
Smith Machine Reverse-Grip Row
When I first tried the Reverse-Grip Row, I wasn’t expecting much, but it totally shocked me. The underhand grip really hits my shoulders and lats in a way I hadn’t felt before.
I set the bar at chest level, grab it with an underhand grip, and pull it toward my chest. Once I got the hang of the form, it was like a lightbulb went off. Seriously, it works!
Smith Machine Shrug
Alright, I’ll admit, when I first did Smith machine shrugs, I didn’t feel much in my traps. But once I slowed down the reps and focused on squeezing at the top, that’s when I started feeling it!
I grab the bar, stand tall, and shrug up, holding at the top for a second. Simple but super effective for building traps. After every set, my shoulders feel stretched and relaxed, almost like a reset button. This move has been a total game-changer for my upper back, no doubt.
Smith Machine T-Bar Row
If you haven’t tried the Smith Machine T-Bar Row yet, you’re definitely missing out. This move has added so much thickness to my back.
I load the bar, grab the handles, and pull them towards my chest. The machine’s stability lets me really focus on squeezing those back muscles. After just a few sets, I felt my lats and traps working deeper than ever. If you’re looking to add some serious thickness to your back, this move should definitely be on your radar.
Smith Machine Deadlift
I used to swear by free-weight deadlifts, but after trying the Smith Machine Deadlift, I’m hooked.
The fixed bar path gives me so much more control. I set the bar just below knee height, push my hips back, and drive through my heels.
As I cranked up the weight, I started feeling stronger, especially in my core and legs. After every set, it felt like my entire body had been activated. It’s a killer full-body exercise, and I’m honestly feeling stronger than ever before.
Option 1: Full Back Routine in One Session
Here’s the plan:
| Exercise | Sets | Reps | Rest (sec) | Notes |
|---|---|---|---|---|
| Smith Machine Reverse-Grip Row | 4 | 8-12 | 60 | Focus on controlled movement and full range of motion. |
| Smith Machine Shrug | 4 | 12-15 | 60 | Slow and controlled for full trap activation. |
| Smith Machine T-Bar Row | 3 | 8-10 | 90 | Squeeze back muscles at the top of each rep. |
| Smith Machine Deadlift | 4 | 6-8 | 90 | Keep back straight and engage glutes with every rep. |
| Smith Machine Bent-Over Row | 4 | 8-10 | 60-90 | Focus on squeezing back muscles at the peak of each rep. |
Training Frequency: 1x a week (depending on other body parts)
Option 2: Split the Exercises Over Two Sessions
Split the workout:
Session 1: Upper Back Focus
| Exercise | Sets | Reps | Rest (sec) |
|---|---|---|---|
| Smith Machine Reverse-Grip Row | 4 | 8-12 | 60 |
| Smith Machine Shrug | 4 | 12-15 | 60 |
| Smith Machine T-Bar Row | 3 | 8-10 | 90 |
Session 2: Lower Back and Thickness Focus
| Exercise | Sets | Reps | Rest (sec) |
|---|---|---|---|
| Smith Machine Deadlift | 4 | 6-8 | 90 |
| Smith Machine Bent-Over Row | 4 | 8-10 | 60-90 |
Training Frequency: 2x a week (e.g., Monday for Session 1, Thursday for Session 2)
Honestly, these Smith Machine back exercises have been a game changer for me. The stability and control they provide have helped me push past my plateaus and engage my muscles more effectively. Trust me, if you’re not using the Smith machine for your back, you’re missing out. Whether you do it all in one intense session or split it up for more focus, the results speak for themselves. Give it a shot, and watch your back strength and muscle engagement improve.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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