A deadlift is a badass exercise that builds monster strength and size. But they also have a steep learning curve and can lead to injuries if done wrong.

Luckily, there are plenty of good deadlift variations you can try to build that big back without compromising the movement or your form. Here are a few to give you some inspiration.

Smith Machine Deadlifts

The Smith machine deadlift can be a great way to build strength and size while training with a heavy weight. It also provides an excellent challenge to beginners and casual gym-goers looking to improve their leg strength without adding extra volume to other muscle groups.

A Smith machine deadlift has a fixed bar path and placement, resulting in less effort to keep the weight stable. This means you can lift a heavier weight while maintaining proper form and technique, helping you get the most out of your training sessions.

However, like other types of deadlifts, there are mistakes to watch out for while performing a Smith machine deadlift. These mistakes will cause unnecessary strain on your back muscles and increase the risk of injury.

Smith Machine Squats

The answer to this question depends on your goals, but a Smith machine is an excellent choice if you’re a powerlifter or serious about strength and size gains. It controls movement and helps to focus on prime movers, making it a more effective variation of deadlifts than free-weight barbell squats.

You can also use a Smith machine for more difficult squats with a free-weight barbell, such as the split squat. It’s easier on the back than a traditional back squat and helps build stability in weaker legs.

To do squats on a Smith machine, set the bar to shoulder-width height and position your feet under it or slightly forward. Place your lower trapezius and rear shoulders on the bar and grasp it with a broad, evenly-spaced grip. Unlatch the bar and push up to lock out, then drive your heels and press your hips forward to return to the start of the movement.

Smith Machine Shoulder Presses

The Smith machine shoulder press is one of the most effective exercises for building size and strength. You can perform it while standing or seated.

The exercise targets the anterior and medial deltoids. It also strengthens the posterior deltoids, which is essential in stabilizing the weight in the proper overhead position.

Performing the exercise on a Smith machine eliminates the need to use stabilizer muscles, making it easier for you to lift heavier without increasing the risk of injury.

Another benefit of the seated Smith machine shoulder press is that it helps improve core stability. This is especially beneficial for beginners prone to rotator cuff injuries.

The seated Smith machine shoulder press is a great way to mix up your upper body routine. Just be sure to do your warm-up correctly and adjust your weight based on your tiredness.

Smith Machine Incline Bench Press

The Smith machine incline bench press is a practical exercise if you’re looking to build a better chest and target your pecs. However, you need to perform this exercise correctly to get the most out of it.

First, position yourself on an incline bench that is placed underneath the barbell of your Smith machine. The bar should be angled at 30-45 degrees to make getting the correct arm and head position easier.

Next, grip the barbell with an overhand grip slightly wider than shoulder-width apart. Plant your feet flat on the floor and then slowly lower the barbell to your chest, locking out your arms until you feel a stretch in your upper chest.

This will activate the pectoralis major, the primary mover of a bench press, and will help you increase your pushing strength. The exercise also works the anterior deltoids, which assist in pressing the barbell away from your chest.