Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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2,506 exercises
Smith Calf Raise
Standing Smith calf raise emphasizing a full stretch and hard ankle lockout.
Smith Decline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
Smith Drag Curl
Smith-machine drag curl with the elbows traveling behind the torso as the bar stays close to the body.
Smith Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
Smith Machine B-Stance Deadlift
Staggered-stance Smith-machine hip hinge loading the front-leg hamstrings and glutes while the rear foot provides light support.
Smith Machine Back Squat (Glute Dominant)
Smith-machine back squat with the feet set slightly forward to emphasize hip extension and the glutes.
Smith Machine Back Squat Quad Dominant
Smith-machine back squat with the feet under the bar and a tall torso to emphasize knee flexion and the quadriceps.
Smith Machine Behind the Back Shrug
Behind-the-back Smith-machine shrug isolating controlled scapular elevation for the upper trapezius.
Smith Machine Bench Press Throw
Explosive Smith-machine bench press using safeties and a controlled re-catch for upper-body power.
Smith Machine Bent Over Row
Smith-machine bent-over row training the lats and upper back while the trunk holds a stable hip hinge.
Smith Machine Bicep Curl
Strict Smith-machine biceps curl keeping the upper arms nearly still while the guided bar moves vertically.
Smith Machine Bulgarian Split Squat
Rear-foot-elevated unilateral Smith squat loading the front-leg quadriceps and glutes with guided external resistance.
Smith Machine Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
Smith Machine Figure Four Squat
Unilateral Smith-machine figure-four squat combining loaded hip flexion with substantial balance and knee-control demand.
Smith Machine Good Morning
Smith-machine good morning loading the hamstrings and glutes through a braced, bar-on-back hip hinge.
Smith Machine Hip Raise
Bench-supported Smith-machine hip thrust for progressively loaded glute and hip-extension strength.
Smith Machine Incline Push Up
Adjustable incline push-up using a locked Smith bar as elevated hand support for scalable upper-body pressing.
Smith Machine Leg Press
Supine floor-based Smith leg press using the guided bar as the foot platform for loaded hip and knee extension.
Smith Machine Narrow Stance Squat
Narrow-stance Smith-machine squat emphasizing knee flexion and quadriceps loading with full-foot pressure.
Smith Machine Reverse Calf Raises
Loaded Smith-machine toe raise training ankle dorsiflexion and the tibialis anterior while the heels remain planted.
Smith Machine Reverse Lunge
Smith-machine reverse lunge adding guided external load to a unilateral step-back lunge pattern.
Smith Machine Shrug
Smith-machine shrug using controlled vertical shoulder-blade elevation to train the upper trapezius.
Smith Machine Single Arm Upright Row
Unilateral Smith-machine upright row training the deltoids and trapezius while the trunk resists rotation.
Smith Machine Split-Stance Jump
Advanced loaded split-stance jump performed without switching legs inside the Smith machine path.