Anita Herbert, a Hungarian IFBB Pro and fitness coach, recently shared her upper-body Smith machine workout routine with her 150,000 Instagram followers. The routine focuses on back and shoulder exercises, offering an alternative to free weights for those with mobility issues or a lack of experience.
Smith Machine Workout Routine
Herbert’s workout consists of three supersets, each targeting specific muscle groups. The first superset includes a shoulder press and an inverted underhand-grip row, working the anterior deltoid, upper back, triceps, and core. The second superset features a wide-grip paused eccentric pullup and a single-arm shoulder press, targeting the lats, rhomboids, upper trapezius, and front deltoids.
The third superset comprises a single-arm row and an upright row, hitting the lats, traps, rear delts, rotator cuff, and forearms while also improving grip strength. Each exercise aims for 8-12 reps to induce hypertrophy and build muscle.
Benefits of the Smith Machine
The Smith machine provides a stable bar path, reducing the risk of injury compared to free weights. However, Herbert notes that the load can feel heavier on the Smith machine due to its different bar weights, counterbalance systems, and resistance.
Smith Machine Weight Perception
The Smith machine’s stabilization can make the weight feel heavier than free weights, despite reducing injury risk. This is due to differences in bar weight, counterbalance systems, and resistance. Users may need to adjust their expectations and start with lighter loads to account for this perception.
Expert Advice
Herbert emphasizes the importance of proper form and technique when using the Smith machine. She advises her followers to focus on engaging the target muscles and maintaining a smooth range of motion. For example, during the wide-grip pullup, she recommends pausing at the top of the lift to increase time under tension and work the lats, rhomboids, and upper trapezius more effectively.
