Smith Deadlift
The Smith Deadlift primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae, External Obliques, Gastrocnemius (Medial), Levator Scapulae, Rectus Abdominis, Rhomboids, Trapezius (Middle), Trapezius (Upper). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound pull exercise targeting the Erector Spinae and Gluteus Maximus.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with shoulder width or narrower stance with feet flat beneath bar. Grasp bar with shoulder width or slightly wider mixed grip or slightly wider. Disengage bar by rotating bar back. Execution: Squat down to lower bar by bending hips and knees. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat. Comments: Throughout lift, keep hips low, shoulders high, arms and back straight. Keep bar close to body to improve mechanical leverage. SeeSmith Deadliftunder Gluteus Maximus. Also seeDeadlift Analysis.
Alternative Exercises
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