The Smith machine doesn’t get much love at the gym these days.Many fitness experts advocate free weights instead because they’re more functional and work your joint stabilizers more. But the Smith does have a lot of practical uses.
Another great option: Use the bar for bodyweight moves like bodyweight triceps extensions or bodyweight biceps curls. You can set the bar at whatever height you like to make a move easier or harder or to easily change from an inverted row to an assisted pullup. Finally, the Smith is great for training your calves because the added balance will help you increase your load on calf raises for greater gains. So don’t bypass the Smith machine—try these 8 great exercises next time you’re at the gym.
5. Bodyweight triceps extension
6. Bodyweight biceps curl