Smith machine exercises

With Smith machine and nothing else, 8 of the 18 muscle groups can still be trained to a full session's target.

Smith machine loads these hardest: Quads, Calves, Chest, Mid-back / traps, Hamstrings.

Where to find it: A bar that looks caught inside a tall frame, with rows of hooks running up both uprights.

Every movement on the Smith machine (12)

• Smith Machine Squat Smith machine
• Smith Machine Front Squat Smith machine
• Smith Machine RDL Smith machine
• Smith Machine Good Morning Smith machine
• Smith Machine Bench Press Smith machineBench
• Smith Machine Incline Press Smith machineBench
• Smith Machine Row Smith machine
• Chest-Supported Smith Row Smith machineBench
• Smith Machine Shoulder Press Smith machine
• Smith Machine Upright Row Smith machine
• Smith Machine Calf Raises Smith machine
• Smith Machine Split Squat Smith machine

Best Smith machine movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Quads Smith Machine Squat 100%
• Calves Smith Machine Calf Raises 95%
• Chest Smith Machine Bench Press 95%
• Mid-back / traps Smith Machine Row 95%
• Hamstrings Smith Machine RDL 90%
• Front delts Smith Machine Shoulder Press 90%
• Lower back / erectors Smith Machine Good Morning 75%
• Side delts Smith Machine Upright Row 75%
• Glutes Smith Machine RDL 60%
• Rear delts Chest-Supported Smith Row 60%
• Triceps Smith Machine Bench Press 50%
• Biceps Smith Machine Row 45%
• Lats Smith Machine Row 40%
• Adductors (inner thigh) Smith Machine Squat 35%
• Abductors (outer hip) Smith Machine Split Squat 35%
• Forearms Smith Machine Row 30%
• Abs Smith Machine Front Squat 25%