There’s nothing quite like lifting a barbell loaded with weighted plates when you are looking to dial in your resistance training efforts, but for many people, the idea of balancing a free weight seems daunting, and for others, mobility issues or a lack of experience can become a serious obstacle. It’s good to know then, that buff beauty Anita Herbert has sculpted herself into phenomenal shape by including the Smith machine into her rotation.
“Here are some of my favorite back and shoulder exercises you can add to your next upper body session, using just a Smith machine,” offered the Hungarian in a recent Instagram post for her “Fit Queen Army” on Instagram. This fit female is not only a transformative coach, but she is also an IFBB Pro. “Save this for your next upper body day!” Herbert advised her 150,000-plus followers.
Anita Herbert’s Upper Body Smith Machine Workout Routine
Smith Machine Superset 1 (Perform 3 of these)
- Shoulder Press: 8 to 10 reps
- Inverted Underhand-grip Row: 10 reps
Smith Machine Superset 2 (Perform 2 of these)
- Wide-grip Paused Eccentric Pullup: 6 to 8 reps
- Single-arm Shoulder Press: 8 reps (each arm)
Smith Machine Superset 3 (Perform 3 of these)
- Single-arm Row: 8 to 10 reps (each arm)
- Upright Row: 10 to 12 reps (each arm)
Anita Herbert’s Back & Shoulders Smith Machine Superset Breakdown
Machines, just like free weights, can build muscle by progressive overload, and this session is stacked with plenty of heavy reps. Aim for 8 to 12 on each exercise to put your body into a state of hypertrophy, forcing to adaptations that will build your muscles back stronger.
For her first superset, the Fit Queen begins with the shoulder press, primarily working her anterior deltoid at the front of the shoulder, and also recruiting the upper back, triceps, and core. Next, using a supinated grip, comes the inverted row for taxing the mid-back, lats, and rear delts.
The second superset calls for a pullup that is great for athletes of any level, because you will raise your body from a seated position, and can use the feet for further stabilization. Using a wide grip, pause for a short time at the top of the lift, in order to increase time under tension. This will work the lats, rhomboids, and upper trapezius, but be sure not to shrug, and concentrate on a smooth range of motion. This exercise is followed by the single arm shoulder press, to fix any strength imbalances and fire up those front deltoids once again.
The third and final superset starts with a single-arm row, hitting the lats, traps, and rear delts, while also activating the rotator cuff and forearms. Keep your core braced and focus on engaging the back, while keeping the elbows close to the body. The last move is the upright row for building some serious boulder shoulders. You will also work the triceps and upper back as you improve grip strength all at the same time.
While it is true that the Smith machine stabilizes the weight and reduces the chance of injury, you may be surprised to find that the load can feel heavier on this device.
“It can feel heavier than free weights, especially for upper body exercises because Smith machines have different bar weights, counterbalance systems and resistance,” explained Herbert, who provided further advice to her seriously impressed followers in the comments section. “The fixed bar path also changed how the movement feels, compared to free weights.”
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