Arms Workouts With Smith Machine

Smith-machine-first arm workouts that bias triceps pressing volume, then finish with direct elbow-flexor and elbow-extensor work using hard-but-repeatable straight sets and practical kilogram progression.
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Workout 1

5 exercises15 sets

Smith Machine Arms Strength + Hypertrophy Template

Chest, Triceps, Front Delts, Biceps

An arms-focused template anchored by smith-machine pressing for triceps overload, plus machine isolation work for complete biceps and triceps stimulus.

  1. 1
    Smith Machine Close-Grip Bench Press
    anatomy
    anatomy
    1Exercise
    Smith Machine Close-Grip Bench Press

    Rest 2m

    • 18 reps x 60 kgRIR 3
    • 28 reps x 60 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Set safeties just above chest depth, keep forearms vertical at the bottom, and avoid bounce reps.

  2. 2
    Smith Machine Decline Press
    anatomy
    anatomy
    2Exercise

    Smith Machine Decline Press

    Rest 2m

    • 110 reps x 50 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 310 reps x 50 kgRIR 1

    Use controlled eccentric and lock out under control; keep shoulder blades pinned to the bench.

  3. 3
    Machine Biceps Curl
    anatomy
    3Exercise
    Machine Biceps Curl

    Rest 1m 30s

    • 112 reps x 30 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Keep upper arm fixed against pad and avoid shoulder flexion to finish reps.

  4. 4
    Machine Hammer Curl
    anatomy
    4Exercise

    Machine Hammer Curl

    Rest 1m 30s

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Use neutral grip and avoid trunk lean as fatigue increases.

  5. 5
    Machine Triceps Pushdown
    anatomy
    5Exercise

    Machine Triceps Pushdown

    Rest 1m 30s

    • 112 reps x 34 kgRIR 3
    • 212 reps x 34 kgRIR 2
    • 312 reps x 34 kgRIR 1

    Keep elbows pinned near torso and finish each rep with full but controlled extension.