New Articles

How to Do Reverse Curls on a Smith Machine: Proper Form

Smith machine reverse curls work because the guided bar keeps your hands on a fixed path from thighs to shoulder height. Stand in front of the bar, take a shoulder-width overhand grip, pin your elb...

How to Do Pause Squats on a Smith Machine: Form, Setup, and Timing

Pause squats on a Smith machine hold the bottom position for 2 to 3 seconds while the guided bar path keeps the bar steady and the safety catches sit under your lowest depth. Set the catches 1 to 2...

How to Do Bradford Presses on a Smith Machine Safely

Yes, a Bradford press can be done on a Smith machine, and the fixed rail actually suits the alternating front-and-back press better than a free barbell. This guide covers the J-cup height, grip, an...

How to Do Tempo Squats on a Smith Machine: 3-1-1 Tempo Guide

Tempo squats on a Smith machine work because the fixed rail removes the balance demand, which makes a counted descent easier to repeat than with a barbell. Set a tempo such as 3-1-1, drop to 60 to ...

How to Do Overhead Squats on a Smith Machine Safely

A Smith machine overhead squat is a full depth squat with the bar locked out overhead, and the guided rails remove the balance demand so the position becomes the whole job. This guide covers the ho...

How to Do a Floor Press on a Smith Machine Without a Spotter

A floor press on a Smith machine is a half range press performed lying on the floor inside the rack. The rail keeps the bar vertical and the floor sets the bottom of the range, so the elbows stay l...

How to Do Anderson Squats on a Smith Machine: Form Guide

Anderson squats start with the bar resting on the safety catches at your bottom squat depth, so every rep begins from a dead stop with no lowering phase. This guide covers the catch height, foot po...

How to Do a Decline Bench Press on a Smith Machine

A decline bench press works on a Smith machine because the bar path is already close to vertical, so a decline bench can sit inside the rack and the bar travels on the rails. Set the bench to a sha...

How to Do Overhead Triceps Extensions on a Smith Machine

You can do overhead triceps extensions on a Smith machine by placing an adjustable bench inside the rack facing away from the uprights, then lowering the bar behind your head with the elbows tucked...

How to Do Rear Delt Flys on a Smith Machine: Form Guide

Rear delt flys on a Smith machine are a light, high-rep isolation for the posterior deltoid, the rear head of the shoulder that pressing and chest work leaves undertrained. Set the bar near chest h...

How to Do a Close-Grip Bench Press on a Smith Machine

A close-grip bench press on a Smith machine uses a shoulder-width grip and a fixed rail path to shift work from the chest to the triceps. Set the bench so the bar drops over your lower chest, set t...

How to Do Nordic Hamstring Curls on a Smith Machine

Nordic hamstring curls on a Smith machine let you train the hamstrings eccentrically without a partner, because the fixed bar anchors your ankles in place. This guide covers bar height, ankle setup...