I’m a certified strength and conditioning coach—and no stranger to this mainstay machine. With the help of Corrine Carnation, CPT, allow me to break down exactly what a Smith machine is, highlight its benefits, and explain how to use it (the right way) for everything from squats to overhead presses. You’ll be a Smith machine expert in no time.

Meet the expert: Corinne Carnation, CPT, is a personal and group trainer at Equinox and the creator of Better You, Better Living, a virtual training program.

How The Smith Machine Works—And Why It Rocks For Beginners

The design of a Smith machine allows the barbell to move vertically (or at a slight angle, depending on the exact model), while also keeping it on a controlled track. Think of it like a built-in spotter.

Unlike a free-weight barbell, which requires you to stabilize the barbell on your own through the entire range of motion (half the battle, for many heavy lifters), the Smith machine’s guided path adds control and stability, making it especially helpful for beginners who are building up their technique (and confidence) with barbell movements.

“The Smith machine can seem a bit intimidating at first, but once you get the hang of it, it’s pretty simple,” says Carnation. It can also be a great tool for experienced lifters looking to focus on specific moves or lifting heavier without worrying as much about controlling the barbell.

Types Of Smith Machines

They might all look the same to you, but Smith machines actually come in two main designs: angled and standard vertical. While both designs offer similar benefits, the choice often comes down to personal preference and comfort. It’s always best to give both a try before deciding which one you want.

Standard Vertical

With this style machine, the barbell moves straight up and down like an elevator, making it easy to align your body and target specific muscles. The path of movement of the barbell on a standard vertical Smith machine goes in a straight line from ceiling to floor (and vice versa), forming a perfect 90-degree angle with the floor.

Angled

Other machines allow the barbell to move on a slight incline—usually around 5 to 7 degrees—which mimics the natural path of many barbell lifts, such as squats or bench presses. Instead of moving straight up and down, the barbell on an angled machine moves slightly back as you lower it.

How much does a Smith machine barbell weigh?

The weight of a Smith machine barbell varies depending on the make and model. However, unlike traditional Olympic barbells, which typically weigh 45 pounds, the Smith machine barbell typically weighs less—typically between 15 and 25 pounds, with some models weighing as low as five pounds and others up to 45 pounds.

The barbell itself may feel lighter or heavier depending on how smoothly it glides along the rails. With more friction, it will feel heavier. Less friction will make it feel lighter.

Why You Should Add The Smith Machine Into Your Gym Routine

Once you get the hang of it, the Smith machine can really help you level up your strength training routine—especially if you’re not totally comfortable lifting with a barbell yet. Here’s a quick breakdown of some of the machine’s top perks:

1. It’s beginner friendly. While it may not look it, the Smith machine is perfect for those new to barbell training. By providing a controlled environment to limit unwanted movements, you can learn and practice foundational compound movements without the added challenge of keeping the barbell perfectly balanced.
2. Safety is built in. With the ability to lock the barbell in place at any height, the Smith machine allows you to push yourself without fear of dropping the weight—perfect for solo workouts or easing into new-to-you moves. Its guided barbell path also helps you focus on form and control while reducing your chances of an accident or injury, says Carnation.
3. It helps isolate specific muscles. The guided movement lets you isolate and focus on certain muscle groups, whether it’s your glutes, quads or shoulders, says Carnation. While there are some benefits to not having the guided barbell path (like increased muscle recruitment to help stabilize), she says, sometimes isolation can be helpful, like when you’re recovering from an injury or focusing on a muscle imbalance.
4. It’s customizable. The Smith machine’s adjustable barbell height and resistance make it easy to customize for your height and fitness level. This helps ensure a safe and efficient workout for all levels—no spotter required. You can also add props such as a weight bench or resistance band to help with exercises, says Carnation.
5. It boosts bone health and muscle strength. For many, this machine allows them to lift weights they may not feel comfortable doing without the Smith machine safety features, says Carnation. There are so many proven benefits of lifting heavy (literally including living longer), but bone health is one of the big ones, she adds. More and more research indicates that progressively loading the body during strength and resistance training can help improve bone mineral density at any age, and reduce one’s risk of fractures later in life, especially for women.

How To Set Up A Smith Machine

Carnation knows first-hand that walking up to a Smith machine for the first time (or second, third, and so on…) can feel a little daunting. She shares her top tips to help you get started with confidence:

• Decide on your exercise. Carnation suggests you ask yourself the following questions: “Are you doing squats, bench presses, or something else? Do you need a bench? What barbell height will work best—high, medium, or low?” Have a game plan for what you’re about to do before setting up the equipment.
• Set the barbell to the correct height. Not everyone who uses a Smith machine is the same height, which means you’ll most likely have to make adjustments when you approach the machine to make sure it’s set up correctly for both the exercise you’re about to do and your body. “For exercises like squats,” Carnation says, “set the barbell at shoulder height, just like you would with a free weight squat rack.” If you’re using a bench and doing exercises from a seated or laying position, you’ll have to lower the barbell accordingly.
• Get into position. Step under the bar, position yourself inside the machine, and ensure you’re set up properly for your exercise (e.g., for squats, feet shoulder-width apart). Once you’re comfortable with your position and setup, then you can unlock the barbell by lifting it up and twisting it toward the wall behind you by flexing your wrists.
• Relock the barbell after your set. “When you’re done with your set, make sure to relock the barbell into its hooks before stepping back or letting it rest,” Carnation says. To lock the bar, all you need to do is bend your wrists forward while grasping the bar, as if you’re trying to turn your palms towards the floor. Then, you’ll feel the barbell lock back onto the rack. Don’t rush the finish—make sure the barbell is secure before you walk away.
• Add weights carefully. Even though the Smith machine adds some stability and security to make heavy lifts feel more manageable, it’s still a good idea to start with lighter weights to get a feel for the machine and your form before going heavier. To load the weights, you’ll simply add the weight plates to either side of the barbell. Whatever weight you add to one side, add the same weight on the other side.

If you’re still not quite sure how to set up the machine, never hesitate to ask gym staff for help. You’re always better off safe than sorry!

The Best Smith Machine Exercises For A Beginner Workout

Ready to dominate on this machine at your next workout? Carnation recommends the following beginner-friendly workout to get you started.

Time: 30 minutes | Equipment: Smith machine, weight plates | Good for: Full body

Instructions: Choose four to five exercises from the list below. For each exercise, perform three sets of 12 reps, resting for 45 seconds between each set.

Trainer note: When using a Smith machine, your form may look a tiny bit different than the moves demonstrated using free weights in the videos below. However, the fundamentals of each move remain the same.

1. Hip Thrust

Position a bench behind you and use the Smith machine to load up on glute-focused hip thrusts. The fixed barbell keeps the motion stable, allowing you to concentrate on performing the right movement and engaging your glutes.

How to:

1. Sit on floor with upper back against a bench and position barbell across hips (use a pad for comfort if needed).
2. Roll barbell over legs and align it just above hip bones.
3. Plant feet shoulder-width, knees bent, and drive through heels to lift hips until body forms a straight line from shoulders to knees.
4. Lower hips back down with control to tap floor. That’s 1 rep.

2. Bulgarian Split Squat

Elevate your back foot on a bench and use the Smith machine for Bulgarian split squats. This setup ensures stability while you work on your quads, glutes, and core. Carnation also recommends reverse lunges for a glute and leg burner using the Smith machine.

How to:

1. Stand in front of a bench, facing away from it, and position barbell across back of the shoulders/upper back (not your neck).
2. Place one foot on the bench (toes untucked) and the other firmly on floor, about two steps apart from each other.
3. Lower back knee toward the floor while keeping chest upright and front knee tracking over toes.
4. Push through front heel to return to starting position. That’s 1 rep.

3. Bench Press

This is a great way to build upper body strength, focusing on your chest, shoulders, and triceps.

How to:

1. Adjust bench to a flat position and place it under barbell.
2. Lie face-up on the bench with barbell positioned above upper chest.
3. Grip barbell slightly wider than shoulder-width, unhook it, and slowly lower it toward where the bottom of a sports bra would land.
4. Slowly and with control, press barbell back up to the starting position. That’s 1 rep.

4. Calf Raise

Despite the small range of motion involved with this move, a few sets delivers a serious lower leg burn.

How to:

1. Stand with balls of feet on a block or weight plate, with barbell resting securely across back of shoulders/upper back (not your neck).
2. Push through toes to lift heels as high as possible, feeling the contraction in calves.
3. Slowly lower heels back down below the block for a full range of motion. That’s 1 rep.

5. Bent Over Row

Carnation loves this one because it’s a great exercise to really target the back and improve posture. With the added safety features of the Smith machine, you can try adding more weight knowing you can hook the barbell into the break anytime, allowing you to really push your limits.

How to:

1. Position barbell around mid-shin height and grip it with an underhand grip, hands slightly wider than shoulder-width.
2. Hinge at hips with a flat back and knees slightly bent, keeping torso at a 45-degree angle to the floor.
3. Pull the barbell toward lower chest, keeping elbows close and squeezing shoulder blades together at the top.
4. Slowly extend arms to return barbell to starting position. That’s 1 rep.

6. Back Squat

This is a classic lower-body exercise that builds strength in your quads, hamstrings, and glutes while also engaging your core. Using the Smith machine adds stability and safety, allowing you to focus on form and lift heavier without the need for a spotter.

How to:

1. Position barbell slightly below shoulder height and step under it so it rests across back of shoulders/upper back (not neck). Grip barbell with hands just wider than shoulder-width and stand with feet shoulder-width, toes slightly turned out.
2. Unhook barbell by lifting it off the safety latches. Slowly lower into a squat by bending at hips and knees, keeping chest up and weight in heels.
3. Lower until thighs are parallel to the floor (or as low as comfortable), then drive through heels to return to starting position. That’s 1 rep.

7. Romanian Deadlift

This move is excellent for targeting the hamstrings and glutes while improving hip mobility and posterior chain strength. For those who struggle with grip strength when performing this move with dumbbells or kettlebells, a Smith machine is a great option to help you go heavier.



How to:

1. Set barbell to about mid-thigh height and grip it with hands shoulder-width, palms facing body. Stand with feet shoulder-width.
2. Unhook barbell and step back slightly. Keep knees slightly bent while hinging at the hips, lowering barbell along the shins.
3. Maintain a flat back and focus on pushing hips backward as barbell lowers to about mid-shin level (or until you feel a stretch in your hamstrings).
4. Squeeze glutes to drive hips forward and return to starting position. That’s 1 rep.

Common Smith Machine Mistakes (And How To Avoid Them)

While the Smith machine is beginner-friendly, using it the wrong way can limit your progress or increase your risk of injury. Below, Carnation shares a few common mistakes she sees people making on a Smith machine, and how to avoid them:

• Not locking the barbell properly. Always double-check that the barbell is locked into place before starting your set and after you finish to prevent accidents.
• Incorrect barbell placement. Make sure the barbell is set at an appropriate height for the exercise you’re doing to avoid strain or awkward positioning.
• Using too much weight too soon. Start with light weights to master your form first. Once you’re comfortable, gradually increase the weight.

Not adjusting foot positioning properly (for squats). Keep your feet shoulder-width and make sure your knees track over your toes throughout the movement.



Rachel Tavel is a doctor of physical therapy, strength and conditioning specialist certified by the National Strength and Conditioning Association, and writer. Her writing has been published in Forbes, Fortune, Men’s Health, Women’s Health, Runner’s World, SELF, Bicycling Magazine, The Huffington Post, and more. She co-authored the book “Stretch Yourself Healthy Guide: Easy Routines to Relieve Pain, Boost Energy, and Feel Refreshed” (Prevention, 2020) and is a Forbes Health Advisory Board Member. Prior to becoming a physical therapist, Rachel was a travel writer living and traveling throughout South America. Connect: , , Email: .