The Smith Machine is a complicated piece of equipment. While it promises safety by spotting the barbell on a set or rails, there is some argument that using the Smith Machine over a long period of time can be hazardous to joints because of its strict, unnatural up-and-down motion. This, and the fact that it doesn't work stabilizing muscles, are two good reasons not to replace major free weight lifts like squats and bench presses with their Smith Machine equivalents. However, the Smith Machine can be a great strength training machine if you take advantage of its adjustable bar, its range of motion and your body weight.
Inverted Row
In an article at TMuscle.com, certified strength and conditioning specialist and powerlifter Eric Cressey recommends using the Smith Machine to work your back with inverted rows, also known as supine rows. Set the bar at a height slightly above where you can hold it with both arms extended (pronated grip, shoulder width) while lying on the ground. Keep your elbows tucked and body in a straight line as you pull yourself up, flexing your back muscles. Your heels should be the only body part touching the ground. Touch your lower chest to the bar, pause, and return to the starting position slowly. This exercise can be done in many variations, including with an underhand or parallel grip, and with your feet elevated.
Push-Ups
The Smith Machine makes a great partner for one of the oldest exercises of all, the push-up. Fixing the bar at a higher incline will work your lower chest, while a lower bar with feet elevated will work the upper chest more. Set the bar where you want it, use an overhand grip with your hands shoulder width apart, and lean forward so that your arms are nearly fully extended, your body is in a straight line and your feet are the only things touching the ground. Lower yourself until the bar touches your sternum, and contract your pectoral muscles to drive yourself back up. Pause and repeat.
Fixed Bar Tricep Extensions
Get yourself in the same position you would for a Smith Machine push-up, but step back an extra step or two and bring your hands a few inches closer together. Keeping your shoulders stationary, slowly allow your elbows to bend enough to hang your head under the bar, pause, then flex your triceps to return to the starting position and repeat. You can lower the bar or elevate your feet to increase the challenge.
Calf Raises
Calf raises are a good match for the Smith Machine because they require a short vertical range of motion and can be done with a lot of weight if the barbell is placed optimally. Stand with the barbell behind you, placed at or above where your hands hang naturally. Place some type of platform, no more than 6 inches wide, on the ground below you and stand on it with both heels hanging off. Grab the bar and keep your entire body straight as you use just your calves to drive your body and the bar up until you are up on your toes. Pause, then return to the starting position and repeat.
Shrugs
Shrugs are another Smith Machine-friendly exercise. Stand with the barbell directly in front of you and grab the bar with your arms held naturally. Use your trapezius muscles to pull the bar up as high as you can. Pause at this peak point, slowly return the bar to the beginning point and repeat.
Hurdles
Hip flexibility and strength are often ignored in workout routines, but strong hips can help boost lifts like the squat and contribute to athletic performance and quality of life. Place the barbell at a level below your crotch and stand facing the bar. Think of the motion as hurdling in place as you rapidly pull each leg up one at a time until you are standing in front of the bar; then bring yourself back to the starting position by pulling your legs back over the bar one at a time. Repeat. You can also do this exercise from the side.
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