Maximize your gains: Back exercises with Smith machine

Smith Machines and squat racks are two of the most common pieces of equipment in gyms.

You’ll often see people using the Smith machine for squatting and bench pressing exercises, but it also can be used for back exercises.

You will find that you can do almost all the same back exercises using the Smith machine as you do with a regular barbell.

Why use the smith machine for back exercises?

The Smith machine is designed to give you more support during barbell exercises because of its set up. It uses a fixed up and down movement as it slides along the rails of the equipment.

It prevents you from swaying forward or back, making typical barbell exercises easier than using free weights or a barbell in the squat rack.

Although it may be easier than free-weight barbells, you can still get a great back workout targeting the muscle group—latissimus dorsi, rhomboids, teres major and erector spinae.

You also will find that you will be able to lift more weight without the need of a spotter because the machine helps stabilize your body through the range of motion.

Back exercises with Smith machine

You can strength train your back with these five exercises on a Smith machine, whether you are a beginner or an advanced lifter. 

Bent over row

Compared to a barbell row, you don’t need to focus on balance and stability. You can focus on squeezing your back to lift the bar towards your chest.

• Stand with feet shoulder-width apart and slightly behind the bar.
• Keeping the knees slightly bent, hinge forward until your upper body is somewhat parallel to the floor.
• Overhand grip the bar just outside your knees.
• Pull the bar up toward the abdomen until the elbows are at a 90-degree angle.
• Lower at a controlled pace.

Tip: Keep your shoulders down and back to engage your lats fully. Ensure your elbows are tucked as you pull the bar in towards your body.

Variations: Wide grip bent over row

Reverse grip row

Similar to the bent-over row except for the grip. The reverse grip will emphasize the lats while engaging more of the biceps.

• Stand with feet shoulder-width apart and slightly behind the bar.
• Keeping the knees slightly bent, hinge forward until your upper body is somewhat parallel to the floor.
• Underhand grip the bar just outside the knees.
• Pull the bar up toward the abdomen until the elbows are at a 90-degree angle.
• Lower at a controlled pace.

Good mornings

• Stand in front of the bar which is set about at the upper back.
• Place your feet wider than your hips and your feet slightly turned out.
• While tightening the core, push hips back while hinging at the waist until the back is parallel to the floor.
• Slowly return to a standing position.

Inverted row

A great way to work on your body weight pull-ups.

• Adjust bar to hip height so you can fully extend your arms under it, without your back touching the floor.
• While laying face up on the floor with shoulders under the bar, reach up to overhand grip at shoulder width.
• Spread feet to slightly to help with balance.
• Keeping the body straight, pull up until the chest touches the bar.
• Slowly lower your body extending your arms while maintaining good posture.
• Repeat.

Variation: You can reverse your grip to perform a Smith machine back row

One arm bent-over row

Single-arm rows are the single-arm dumbbell rows of the Smith machine. 

• Stand to the side of the bar and adjust bar to just beneath the knee.
• Align the shoulder of the arm to be worked at the center of the bar.
• Stagger legs with the foot farthest from the bar in front as a stabilizer.
• Keeping the back straight, hinge at the waist, bend the knees and overhand grip the bar.
• Place your free hand on the knee furthest away from the bar to help stabilize yourself and help you maintain a neutral spine.
• Pull the Smith machine bar up to chest height.
• Slowly lower down.