Ultimate Smith Machine Shoulder Workout

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Ultimate Smith Machine Shoulder Workout

The Smith machine gives you the flow of free weights with the stability of a machine, so it's really the best of both worlds. This allows you to control range of motion while really focusing on the exercise and building strength. This workout features a Smith machine that is perpendicular to the floor, and has a bar that weighs around 15lbs. If your machine is angled or if the bar is very heavy, you will need to modify the workout. I'll include some notes below with the exercises.

Workout:
1. Z press
2. Wide grip upright
3. Inverted row
4. Lateral raise (short lever)
5. Sideways single arm press (lunge position)

Notes for an angled Smith machine or for a heavy bar:
1. Z press: if your Smith machine is at angle, orient yourself to where the bar travels upwards and outwards. This will hit more front delts and chest, but should put you into a good pressing position.
2. Wide grip upright row: orient yourself to where the bar travels towards you as you pull.
3. Inverted row: you're good here.
4. Lateral raise: you may be able to do this exercise by orienting yourself to where the bar travels away from you as you perform the raise. If the bar is heavy, grab some plates and perform plate lateral raises.
5. Sideways single-arm press: orient yourself to where the bar travels away from you as you press. If the bar is heavy, you could use a plate, dumbbell, or cable (my fave choice) instead.

For sets and reps, this will depend on your goals, recoverability, and overall weekly volume. If you train shoulders once per week, you may be looking at 4-5 sets of 8-12 reps. If you train shoulders twice per week, you may do less volume per workout, or 3-4 sets of 8-12 reps.

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