3 Smith Machine Back Workouts Using Proven 13 Best Exercises (Full Guide)

A smith machine back workout is a perfect way to get a wider, thicker and more defined back; and these 12 proven exercises help to target the lats, the lower back, traps, rhomboids, spinal erectors and more.¹

For every exercise listed below, a full guide on the benefits and a how to tutorial is provided to be 100% sure the exercise is performed correctly. And if you’re already familiar with each exercise, a full workout plan is listed for easy reference in the gym.

So before your next workout, be sure to understand how to execute and modify these smith machine back exercises for the most effectiveness, and then tackle the ultimate smith machine routine that’s proven to drive results.

Top 13 Exercises, Tutorials, Tips, and Benefits to Smith Machine Back Workouts

Here are the top 13 exercises for back workouts using a Smith Machine, which features a barbell fixed within safety rails that act as a built-in spotter. Availability is typical for a Smith machine bar weight and this is especially true for Planet Fitness smith machine bar weight, since they have limited free weights.

While a smith machine arm workout is common, because of the way the barbell is guided, it restricts vertical movements which leaves those who typically workout their back with free weights or other back workout machines a bit uncomfortable.

Source: engin akyurt via Unsplash²

However, with small adjustments in form, almost anyone can take advantage of the Smith machine while benefiting from its safety. Additionally, it is common to be able to lift heavier due to not needing to engage stabilizer muscles to control backward and forward movement of the bar; basically, all the focus will be on the targeted muscle groups.³

Each exercise listed below will have a tutorial, helpful hints, as well as the subsequent benefits of each activity.

1. Deadlift

Believe it or not, deadlifts can be performed on a smith machine if it’s done correctly.

Benefits

Conventional deadlifts target nearly every muscle in the back. The Smith machine deadlift variation similarly helps develop the muscles of the lower, mid, and upper back.

With that being said, though, this particular exercise doesn’t involve a large range of motion, so combining it with additional back exercises that require a wider array of movement is recommended.

Step-by-Step

• Adjust bar to the lowest setting
• Stand behind bar – Feet should be under bar and at hip width
• While keeping the back straight, lean forward at the waist and bend knees slightly until the bar can be gripped
• Using an overhand grip, place hands just outside the knees
• Keeping the knees slightly bent, pull up on the bar
• As the bar gets higher, keep the back straight but push the hips forward until fully erect
• Slowly lower bar down – Hips pushing back and bending knees slightly to finish

Practical Pointers

Doing a conventional deadlift with free weights has the benefit of the bar starting on the ground, which requires more force to lift the additional distance that the Smith machine doesn’t allow due to its safety features. To get the most out of deadlifts using the Smith machine, it is beneficial to add a box or weights to stand on to make up the difference in height.

2. Snatch-Grip Romanian Deadlift

The smith machine Romanian deadlift is a perfect way to vary the classis deadlift and allows for more range of motion.

Benefits

The Snatch Grip Romanian Deadlift varies from the conventional deadlift in that it starts at waist height and is only lowered to slightly past the knees as well as utilizing a different grip. What these differences allow for is targeted muscle building around the spine and below the shoulders.

Step-by-Step

• Adjust bar to hip height
• Stand behind bar with hips touching the bar
• Feet should be hip width apart with knees slightly bent
• Overhand grip bar as wide as possible
• Slowly begin to lower bar down – Focus on pushing the buttocks back and keep the back straight
• Lower just below the knees and slowly return to standing position

Practical Pointers

For optimal results in this Smith machine exercise, it’s essential to maintain proximity to the bar during your back workout. In concert with this, the extra wide grip gives a larger range of motion that helps with both muscle building and flexibility.

3. Assisted Pull Up

For those who are unable to do unassisted pull ups, using a smith machine is an easy way to adjust the amount of weight pulled and really push yourself.

Benefits

Not using the weights on the Smith machine may seem counterintuitive, but with the assisted smith machine pull up, bodyweight is the muscle builder in this scenario. Pull-ups, whether they are assisted or not, work the upper and outer back.

The full range of motion this particular back exercise uses aids in forming that desirable v-shaped look.

Step-by-Step

• Adjust bar to chest height
• Sit directly underneath the bar – Use overhand grip at shoulder-width apart
• Keeping body upright, extend legs forward with feet on the floor
• Using feet to help support bodyweight, pull up until biceps are parallel with the floor
• Slowly lower down keeping elbows slightly bent

Practical Pointers

Instead of trying to calculate the average pull ups by age, weight, or experience, make adjustments to this exercise simply by extending feet out further and only keeping heels in contact with the floor for less assistance or easier by bringing the feet closer to the buttocks for additional assistance.

4. Bent Over Row

Rows are a classic and make for a wider back, and smith machine rows help to move even more weight due to the fixed bar path and stabilization that comes along with it.

Benefits

Learning how to use Smith machine for rows is actually a great alternative to free weight rows because it uses the same motions. The biggest difference is that a Smith machine row removes the need for using stabilizer muscles which means that the focus is on the back muscles that are being worked.

Step-by-Step

• Adjust bar to the lowest setting
• Stand with feet slightly behind the bar should width apart
• Keeping the knees slightly bent, hinge forward at the waist keeping the back straight
• Overhand grip the bar just outside the knees
• Pull the bar up toward the abdomen until elbows are at a 90 degree angle
• Lower at a controlled pace

Practical Pointers

Focus on squeezing the activated muscles that surround the spine during each pull of the bar. As a challenge, try holding the row at the top of the pull for a beat or two to ensure muscles are doing the work instead of momentum.

5. Bent Over Wide Grip Row

Just like normal rows, wide grips rows will make for a wider back, but they have the added benefit of hitting the mid-back more.

Benefits

Similar to the Snatch Grip deadlift mentioned above, the wide grip row takes advantage of hold placement to engage not only the muscles surrounding the spine, but also around the shoulder blades. At the same time, the wider grip requires the lifter to lower their center of gravity, which can make the exercise more challenging (and rewarding!)

Step-by-Step

• Adjust bar to the lowest setting
• Stand with feet slightly behind the bar should width apart
• Keeping the knees slightly bent, hinge forward at the waist keeping the back straight
• Overhand grip the bar as wide as possible
• Pull the bar up toward the chest until elbows are at a 90 degree angle
• Lower at a controlled pace

Practical Pointers

As with the standard bent over row, an isometric hold can increase muscle gain without causing as much fatigue as standard sets.⁴ Take note not to incorporate weights that are too heavy when doing iso holds to ensure proper form throughout the exercise.

6. Bent Over Reverse Grip Row

An underhand grip, reverse grip, or supinated gripped row activates the chest and biceps more while still producing a wide look. In addition, variation of grips is key to continue progressing and to build a well rounded physique.

Benefits

Back muscles are worked out greatly using the bent over row, Smith machine bent over reverse grip rows, however, are also quite beneficial. Something as simple as changing a grip position can alter an exercise greatly.

Instead of using an overhand grip on this row, an underhand grip will center in the muscle work to the center of the back around the spine.

Step-by-Step

• Adjust bar to the lowest setting
• Stand with feet slightly behind the bar should width apart
• Keeping the knees slightly bent, hinge forward at the waist keeping the back straight
• Overhand grip the bar just outside the knees
• Pull the bar up toward the abdomen until elbows (which can be close to the body or flared outward) are at a 90 degree angle
• Lower at a controlled pace

Practical Pointers

The underhand grip is not as natural as the overhand, so take care to pay close attention to the elbows and biceps as heavy weights may cause strain. In the step-by-step directions, it may be noticed that the elbows can be in one or more positions; having the elbows close to the body focuses on the lower back while pushing elbows outward will target the mid and upper back.

7. Inverted Row

Inverted rows are excellent for super sets, burn outs, or when the bar is simply too heavy.

Benefits

Another one of the bodyweight exercises that can be performed on the Smith machine is the inverted row. The ability to easily customize the bar height is where this particular exercise on this machine stands out.

These rows place all the muscle in the back in tension throughout the set, which will help build strength faster.

Step-by-Step

• Adjust bar to hip height
• 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

Practical Pointers

The beauty of the inverted row is the ease in slightly altering the exercise for maximum benefit. Like with the assisted pull, making some small adjustments can make the row variation easier or harder.

The hardest position will be the one described above; but to make it easier, starting with the bar at chest height and standing at an angle below the bar will put less weight on the pull and more on the feet.

8. Inverted Reverse Grip Row

Again, reverse grip rows have their place since they target the mid-back and this modified row is ideal to lessen the load, supersets, and going to failure.

Benefits

Explaining which muscles are targeted by a rowing machine is somewhat similar to describing the muscle engagement during an inverted reverse grip row, though there are some differences. Like other reverse grip exercises, the inverted reverse grip row puts the focus on the mid and upper back. Using bodyweight in conjunction with positioning allows pressure to be taken off the lower back which reduces the likelihood of injuries.

Step-by-Step

• Adjust bar to hip height
• While laying face up on the floor with shoulders under the bar, reach up to underhand 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

Practical Pointers

Keeping the hands shoulder width apart will reduce strain on the elbows. However, adjusting hands closer together puts a strong focus on the muscles surrounding the spine.

As with the conventional inverted row, this row can be adjusted for those who aren’t able to support their body weight.

9. Chest Supported Row

The chest supported row is a great row modification for those who have lower back pain or stability issues, but it’s also beneficial for those who simply want to move more weight.

Benefits

The chest supported row is excellent for beginners because it helps with form but also for well-versed lifters because it isolates the back muscles and lets the lifter build extra strength. Because this is a supported exercise, it also takes strain off the lower back and reduces the risk of injury.

Step-by-Step

• Position the head of a 45 degree angled bench over the bar
• Adjust the bar to knee height
• Straddle the incline seat with the top of the chest aligning with the top of the bench
• Reaching straight down, overhand grip the bar
• Keeping the elbows close to the body, toward the lower ribcage, pull up until elbow are at a 90% angle
• Slowly lower to starting position

Practical Pointers

To get the most out of this exercise, keep the head and neck inline with the spine when performing each repetition. Like the other Smith machine back workout row, squeeze the shoulder blades together to maximize range of motion.

10. Single Arm Row

Unilateral (one-sided) exercises can help to ensure imbalances aren’t created when one arm is pulling more than the other, but they have an added benefit of engaging the core more and forcing you to stabilize the load.

Benefits

Studies have shown that an imbalance between muscles on one side of the body compared to the other may lead to injury or muscle strength loss if not corrected.⁵ One way to correct this is to give extra attention to the weaker side to avoid asymmetrical back muscles.

The single arm row concentrates on all the back muscles on the corresponding side.

Step-by-Step

• 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
• As additional stabilizer, use the free hand to brace by holding the Smith Machine cage
• Pull the bar up to breast height
• Slowly lower down

Practical Pointers

To aid in a greater range of motion, using weights, a box, or mats to elevate feet off the floor placed next to the bar will allow a longer pull which stretches muscles more effectively. It is also beneficial to remember that the back needs to remain flat so that the muscles can contract properly so the workout isn’t wasted.

11. Front Barbell Shrug

The smith machine shrug can be loaded much heavier than dumbbell shrugs, and the upright starting position is great for anyone with lower back fatigue, or pain.

Benefits

To effectively develop your upper back for a more muscular look or better neck and upper back support, try the front barbell Smith machine shrug. This isolation exercise targets the top of the back and consistently delivers results when practiced.

Step-by-Step

• Adjust bar to height of hands when shoulders are relaxed
• Standing against the bar use an overhand grip
• Keeping the core tight and the back straight, use only the shoulders to pull the weight
• Pause slightly at the top of the rep
• Lower down slowly

Practical Pointers

The muscles in the upper back are strong and working them to fatigue may be more than a grip can handle. For this reason, it is smart to employ wrist straps so the weight can be increased to workout the back to its full extent.

12. Behind the Back Smith Machine Shrug

Behind the back shrugs help improve your posture and develop your mid-lower traps more than a front shrug.

Benefits

Instead of focusing only on the top part of the upper back muscle, doing behind-the-back shrugs engages the entire muscle. The form that occurs naturally during this exercise forces the back to stay straight and helps keep the shoulders from hunching.

Step-by-Step

• Adjust bar to height of hands when shoulders are relaxed
• Standing with the back toward the bar, hold the bar using an overhand grip with the bar touching the buttocks
• Keeping the core tight and the back straight, use only the shoulders to pull the weight
• Pause slightly at the top of the rep
• Lower down slowly

Practical Pointers

Due to the stance and motion of this exercise, it may not be possible to lift as heavy as with a conventional shrug. However, it may still be beneficial to incorporate weight straps to help with grip.

13. Good Mornings

A strong lower back is a cornerstone to strength and longevity, and good mornings help to achieve this. However, be sure to stop bending before you back rounds and always, always keep a neutral lumbar (lower) spine.

Benefits

For those unfamiliar with good mornings, think of taking a bow while keeping shoulders aligned with the tips of the toes. With a weighted barbell resting on the top of the back, this motion works both the muscles surrounding the core along with the lower back muscles.

Step-by-Step

• Adjust bar to arm pit height
• Place the safety catch at the navel
• Standing directly behind the bar, set feet just wider than the hips
• Slight bend the knees and place the bar just below the neck at the top of back
• While tightening the core, push hips back while hinging at the waist until the back is parallel to the floor
• Slowly return to standing position

Practical Pointers

The placement of feet during good mornings can affect which muscle is mostly affected. When aiming for a stronger back, take a step backward away from the bar and instead of pushing the hips out, keep the chest forward.

This stance is possible with the Smith machine because the forced path of the bar keeps the lifter from falling forward and simultaneously allows for more targeted spinal muscle building.

Muscles Targeted by a Smith Machine Back Workout

It should be clear by now that Smith machines are effective for targeting all 40 muscles in the back, but we haven’t yet discussed the specifics. For those wanting a clearer view of the particular muscles that are worked and which exercise targets them, the below information is the science behind the Smith machine back workout.⁶

Source: Scott Webb via Canva.com⁷

Superficial Back Muscles

Just because the muscles are labeled as superficial doesn’t mean they are insignificant. The superficial muscles of the back not only help with posture, but also allow arm and shoulder movement.

Commonly targeted muscles in this group include:

• Trapezius – The trapezius (traps) is a triangular shaped muscle at the top of the back. It helps with posture and raising arms and other shoulder movement.
• Rhomboids – These two muscles are located underneath the trapezius and allow the shoulder blades to be pulled together.
• Levator Scapulae – Located directly above the rhomboids, this muscle pulls the shoulder blades up allowing for the shrugging motion.
• Latissimus Dorsi – Also known as lats, these are the largest muscles in the back and span from below the shoulder blade down to the hip.⁸

Focused Exercises

• Deadlifts
• Pull Ups
• Rows
• Shrugs
• Good Mornings

Intermediate Back Muscles

The intermediate back muscles allow the rib cage to expand and depress as well as elevating certain ribs.

• Serratus Posterior Superior – Located deeper than the rhomboids, this muscle aids in expanding the top portion of the ribs.
• Serratus Posterior Inferior – Covering the lower back, the serratus posterior inferior not only helps with breathing out, but also with rotating and extending the trunk.

Focused Exercises

• Pull Ups
• Inverted Rows
• Shrugs
• Good Mornings

Intrinsic Back Muscles

These deep back muscles extend from the base of the skull all the way to the bottom of the spine. They support the spine while allowing it to extend and contract as well as rotate.

• Erector Spinae – The erector spinae refers to a group of muscles that work together to support the spine.

Focused Exercises

• Deadlifts
• Pull Ups
• Wide Grip Rows
• Inverted Rows
• Good Mornings

3 Smith Machine Workouts (Full Guide To Back Workout Program)

There are various forms of exercise programs for the back that can be performed using a Smith machine, including straight sets, super sets, drop sets, and compound sets. So, for those who don’t know where to start, below are 3 separate workouts that involve the top Smith machine back exercises described above.

To effectively engage in these workouts, it can be a good idea to calculate a 1 repetition maximum (1 RM) for each exercise although it’s not entirely necessary.

The safest way to go about this is attempting the largest weight for 3 to 5 reps. Then, calculating the 1 rep max based on the following:

• 3 repetitions = 94% of weight
• 4 repetitions = 90% of weight
• 5 repetitions = 87% of weight

Or, you can simply use our 1RM calculator that uses the Epley formula.

Straight Set Workout

Straight sets are commonplace among many gym goers and are a familiar way to workout. It consists of a certain amount of sets and reps for each exercise with a dedicated 1 to 3 minute rest in between each set.

This type of workout can be an especially good starting strength routine for beginners to prevent injury and overtraining.

Smith Machine Straight Set Workout – Frequency = 3x per Week

• Conventional Deadlift: 4 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
• Bent Over Wide Grip Row: 4 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
• Inverted Reverse Grip Row: 4 sets of 8-10 reps at 70% of 1RM (1 Rep Max)
• Single Arm Row: 4 sets of 8-10 reps at 70% of 1RM (1 Rep Max) (If necessary, adjust reps for asymmetry)
• Behind the Back Barbell Shrug: 4 sets of 8-10 reps at 70% of 1RM (1 Rep Max)

AMRAP (As Many Reps As Possible) Workout

AMRAP is not only good for building muscle, but because of the constant movement, it is considered High Intensity Interval Training and is excellent for cardiovascular health.⁹ The basis of this type of workout is to do, like the name suggests, as many reps as possible in a set timeframe and take a quick rest when needed.

Smith Machine AMRAP Workout – Frequency = 2x per Week

• Assisted Pull Up: 5 sets of 60 seconds reps at 55% of 1RM (1 Rep Max)
• Bent Over Reverse Grip Row: 5 sets of 60 seconds reps at 55% of 1RM (1 Rep Max)
• Inverted Row: 5 sets of 60 seconds reps at 55% of 1RM (1 Rep Max)
• Front Barbell Shrug: 5 sets of 60 seconds reps at 65% of 1RM (1 Rep Max)

Drop Set Workout

For intermediate lifters and beyond, a drop set can be an ideal way to gain muscle and really start to see some results. What this workout entails is performing 1 set to failure, dropping the weight, performing another set to failure, then dropping the weight again and performing one last set to failure, thereby building awe-inspiring muscles.

The workout below is formatted in a Set x Rep format and AMRAP means as many reps as possible.

So 3 x AMRAP means you will do 3 sets of as many reps as possible although you should strive to aim for 8-15 reps for now. But remember, this is a drop set workout so you will drop the weight with every set and take no rest between sets of the same exercise.

For example, the first set you might do a snatch grip Romanian deadlift for as many reps as possible with 50 pounds for 12 reps (until you reach failure), and then you will jump straight into the next set of snatch grip Romanian deadlifts where you do 40 pounds for 10 reps (until you reach failure). Or in other words, drop the weight by 5-20% between every set of the same exercise and don’t take a rest break until you’re done with that exercise.

The exact weight you drop to isn’t as important as performing the exercise correctly so don’t be afraid to drop weight quickly.

Smith Machine Drop Set Workout – Frequency = 3x per Week

• Snatch-Grip Romanian Deadlift Drop Set: 3 x (AMRAP)
• Bent Over Row Drop Set: 3 x (AMRAP)
• Chest Supported Row Drop Set: 3 x (AMRAP)
• Good Mornings Drop Set: 3 x (AMRAP)

Note, if you’re only working out 3x per week then going to failure is okay, but if you’re working out 4-5x per week then we suggest stopping at an RIR or RPE of 1-3, or 7-9.

Quite a few weight training focused gym members tend to steer clear of the Smith machine, but the well rounded exercises and complimentary workouts make a standout workout program. Instead of being scared that there is little benefit, put a Smith machine back workout to the test and earn a strong and sculpted back.

Frequently Asked Questions