Smith Machine Back Exercises
A bent-over row is a great back exercise and a demanding lower-back exercise at the same time, and for a lot of lifters the second part is what stops the set. Running the bar on rails removes the balancing and the steering, so the row happens at a fixed height and the erectors only have to hold a position rather than control a load in space. The same station also handles shrugs, where the rails let you load the traps heavily without any concern for bar drift.
Why train back with Smith machine
- Row heavy without the bar drifting as the lower back tires
- Fixed height keeps every rep pulling to the same point on the torso
- Shrugs load the traps heavily with zero balance demand
- Reverse-grip and one-arm variants on the same setup
All 6 Smith machine back exercises
Every guide below includes an animated GIF demonstration, numbered form cues, the muscle it targets, and sets and reps for strength, hypertrophy, and endurance.
Smith Narrow RowUpper Back · Smith Machine · Beginner
Smith Bent Over RowUpper Back · Smith Machine · Advanced
Smith Reverse Grip Bent Over RowUpper Back · Smith Machine · Advanced
Smith One Arm RowUpper Back · Smith Machine · Advanced
Smith ShrugTraps · Smith Machine · Intermediate
Smith Back ShrugTraps · Smith Machine · Intermediate
Smith Machine Back Training FAQ
Is a Smith machine row better than a barbell row?
It is better at isolating the back and worse at building the bracing strength that transfers to deadlifts and free rows. Because the bar path is fixed, your torso angle has to match it, so set your feet where the bar meets your body naturally rather than forcing a stance that fights the rails.
What torso angle should I use for Smith rows?
Around forty-five degrees for a general mid-back row, closer to parallel with the floor for more lat and lower-lat emphasis. Since the bar cannot move forward or back, pick the angle first, then position your feet so the bar clears your knees and touches your torso at the same place every rep.
Do Smith machine shrugs work the traps properly?
Yes, and they are one of the better shrug options because you can load them heavily without worrying about bar control. Keep the movement vertical and pause at the top for a second. Rolling the shoulders backwards adds nothing and puts the joint in a weak position under load.