Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Smith Machine Decline Press trains the chest from a declined bench angle, with the shoulders and triceps assisting. The guided bar path requires the bench to be positioned...
Read exercise guideThe Smith Machine Glute Bridge adds guided resistance across the hips while the upper back remains on the floor. The glutes provide the main hip extension, with the hamstrings...
Read exercise guideThe Smith Machine Hang Power Clean attempts to combine an explosive hip extension with a front-rack catch on a guided bar. The hamstrings, glutes, quadriceps, traps, shoulders...
Read exercise guideThe Smith Machine Hip Raise is an abdominal exercise in which the feet press against the guided bar while the pelvis curls away from a bench. The abdominals control the small...
Read exercise guideThe Smith Machine Incline Bench Press trains the chest from an inclined angle, with the shoulders and triceps assisting. The machine guides the bar, so the bench angle and loc...
Read exercise guideThe Smith Machine Leg Press places the lifter beneath the guided bar with both feet pressing against it. The quadriceps provide the main knee extension while the glutes, hamst...
Read exercise guideThe Smith Machine One-Arm Upright Row raises one elbow outward while the hand guides the bar along the fixed track. The shoulders are the primary focus, with the traps and bic...
Read exercise guideThe Smith Machine Overhead Shoulder Press trains the shoulders and triceps from a seated position. Back support can reduce torso movement while the machine guides the bar vert...
Read exercise guideThe Smith Machine Pistol Squat is an advanced single-leg squat performed with the bar across the shoulders. The quadriceps provide the main effort while the glutes, hamstrings...
Read exercise guideThe Smith Machine Reverse Calf Raise is a toe-raising movement performed with the heels supported on a platform. Although the source lists calves, the action primarily involve...
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