TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Scan/Free weights & racks

Smith machine

A barbell on rails: stable for squats and presses.

How to set it upPicture · 3 steps
  1. 1Set the safety stops below your lowest point
  2. 2Twist the bar to unhook it
  3. 3Feet slightly in front of the bar for squats

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • Smith Machine Calf Raise
    S#3 of 9 for calves · Machine
  • Smith Machine Hip Thrust
    A#4 of 29 for glutes · Machine
  • Smith Machine Squat
    A#9 of 33 for quads · Machine
  • Smith Machine Bench Press
    A#8 of 32 for chest · Machine
  • Smith Machine Shoulder Press
    A#7 of 27 for shoulders · Machine
  • Smith Machine Incline Press
    A#13 of 32 for chest · Machine
Scan another Build a full workout

More free weights & racks

Squat rack / power rackBench press stationDumbbellsBarbell & platesEZ curl barTrap bar