Functional Trainer With Smith Machine

Smith Machine And Functional Trainer Attachment List

Accessories attached:

• Jammer Arm
• Leg Roller
• Landmine
• Leg Curl Extension
• Belt Squat
• Lat Pulldown Seat + Bracket
• Leg Press Plate

Usage of Functional Trainer Attachments

• Jammer Arm Attachment: This attachment is used to perform a variety of exercises like shoulder press, bent rows, twists, belt squats, deadlifts, t-bar rows using a Functional trainer with smith machine. It can help reduce risk of injury by making the workout position proper.
• Leg Roller: This gym equipment attachment is used for exercises, support, stability, adjustability, comfort, imbalance detection, push-up intensity.
• Landmine: This attachment is used for exercises that targets strength, mobility and power. You can use it for the functional training exercises like squats, bar rows, staggered one arm presses, hack squats, single leg Romanian deadlifts.  
• Leg Curl Extension: This gym machine attachment is used for leg curl and extension workout to strengthen hamstring and quadriceps muscles.
• Belt Squat: This attachment is used to perform belt squat safely.
• Lat Pulldown Seat + Bracket: This attachment is used to target the group of back muscles, especially latissimus dorsi muscle.
•  Leg Press Plate: This attachment is used to perform leg press exercises using a bench with a functional trainer machine.

Functional Trainer Smith Machine Product Features

•         Weight stack: 80kg * 2 = 160kg
•         Standard gym machine pulleys
•         Smooth machine for a quiet workout experience
•         Proper cable alignment for efficient seated row exercise
•         Effective muscle targeting with multi grip pull-up handles
•         Suspension trainer hook (Pull up bar)
•         Weight plate holders
•         J-cups and spotter arms, safety pins

Benefits of Functional Trainer With Smith Machine

•         Better outcome
•         Beginner friendly
•         Space efficient
•         Adjustable height for smith
•         Strong cable for heavy workouts
•         Maximized versatility to put every muscles on work
•         Targeted and functional workouts for full body

Exercises You Can Perform Using Functional Trainer With Smith Machine

•         Back squat
•         Bent over rows
•         Stiff leg deadlifts
•         Upright rows
•         Cable crossover
•         Cable chest press
•         Reverse cable flys
•         Shot gun rows
•         Cable bicep curls
•         Dual pulley bent over rows
•         Straight arm pulldown
•         Tricep pushdowns
•         EZ curl bar bicep curls
•         Glute kickbacks
•         Straight leg kickbacks
•         Pull ups
•         Close grip chin ups
•         T-bar bent over rows
•         Barbell bent over rows
•         Close grip lat pulldown
•         Single arm lat pulldown
•         Bench press
•         Incline bench press
•         Shoulder press
•         Leg extensions
•         And Many More

How to Perform Different Exercises Using Functional Trainer With Smith Machine

• How to Do a Back Squat Using Smith Machine:

1.           Stand up to bring the bar off the rack and step backwards, then place the feet so that they are a little wider than shoulder apart.
2.           Sit back into hips and keep the back straight and the chest up, squatting down so the hips are below the knees.
3.           From the bottom of the squat, press feet into the ground and push hips forward to return to the top of the standing position.

• How to Perform Bent Over Rows Using Smith Machine:

1.         Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees.
2.        Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled towards the belly button.
3.         Then slowly lower the bar to the starting position and repeat.

• Steps to Perform Stiff leg deadlifts Using Barbells:

1. Stand in front of the barbell with your feet at shoulder-width apart. The bar should be close to your body, almost touching your shins, with your feet under the bar.
2. Push your butt back, bend your knees, but keep them as straight as you can. With your shoulder blades slightly squeezed, and a slight, natural bend in the knees, brace through your abs as you begin to pull the bar from the floor.
3. Push your butt back as you lower the weight down to the floor, taking two to three seconds on the descent. Pause, then lift the bar back up.

• How to Perform Upright Rows Using Barbells:

1. Stand with your feet shoulder-width apart, holding the barbell with an overhand grip down in front of you with your arms extended. Your grip should be shoulder-width distance.
2. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. Stop when your elbows are level with your shoulders and the barbell is at chest level. Keep your torso upright throughout the movement.
3. Pause at the top, then return to start. Repeat for the desired number of reps.

• How to Do Cable Cross Over Exercise Using Functional Trainer:

1. Stand in the centre of the machine with feet shoulder width apart. Grab the handles of the pulleys on either side of you, keeping your arms straight and palms facing the floor. 
2. Step one foot slightly forward while leaning forward with your chest, bracing your core. Pull the cable forward and across your body so that your wrists form an ‘X’ in front of your chest. 
3. In a controlled motion, return the handles to their start position and repeat. 

• Steps of Cable Chest Press Using Functional Trainer:

1. Set both pulleys slightly above shoulder height and select the desired weight.
2. Grasp both handles with a slightly pronated grip and take a step forward to split the stance. Press the handles slightly down to lockout while flexing the pecs and extending the elbows.
3. Slowly lower back to the starting position and repeat for the desired number of repetitions.

• How to Perform Reverse Cable Flys Using Functional Trainer:

1. Reach across your body and grab the handle from the right side of the cable machine with your left hand and the left handle with your right hand. This will create a cross-over effect with the cables.
2. Position yourself in the machine’s center, facing away from it. Keep your arms straight ahead, your chest up, and brace your core. This is your starting position.
3. Keep your elbows slightly bent and pull your arms backward until they are about parallel to your body. Squeeze your shoulder blades together at the end of the movement. Reverse the movement and return to the starting position. Repeat for reps.

• How to Do Shot Gun Rows Using Functional Trainer:

1. Place pulley to the lowest position with a handle attachment. Grab a hold of the handle with an overhand grip and step back 2-3’ to place your feet slightly wider than shoulder-width apart
2. Brace your core and hinge your hips backward to lean your torso towards the base of the pulley. Pull your extended right arms elbow into your right side.
3. Once the handle reaches the side of your torso, extend your arm back to the starting position, and repeat with the opposite side.

• How to Perform Cable Bicep Curls Using Functional Trainer:

1. Attach the rope extension to the low pulley cable. Select the weight you want to use on the stack.
2. With your legs shoulder-width apart, stand facing the cable machine. Grasp the rope extension with thumbs facing the body.
3. Take a deep breath, put your elbows by your sides, and slowly curl the rope up as far as possible.  Squeeze your biceps muscles when you reach the top of the movement, and then slowly return the weight to the start position. Keep on repeating the reps without a gap.

• How to Do Dual Pulley Bent Over Rows Using Functional Trainer:

1. Sit down on the platform with your feet on it.
2. Grab the handlebars. Lean forward slightly to target your back muscles more directly.
3. Pull up to work your upper back, rear deltoids, and upper trapezius.

• Steps of Straight Arm Pulldown Using Functional Trainer:

1. Attach a wide grip handle to a cable stack and assume a standing position. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips.
2. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders. Pull the bar to your thigh until the lats are fully contracted and then slowly lower under control.
3. Repeat for the desired number of repetitions.

• How to Perform Tricep Pushdowns Using Functional Trainer:

1. Set up the cable pulley so it’s just above head height and attach a straight bar or rope attachment – this should hang around chest height. Adopt a hip width stance and grip the attachment.
2. Slightly bend the knees, engage the core, and pin your shoulder blades back. Keeping your elbows and upper arms close to your sides throughout, squeeze your triceps as you push the load downwards until your arms are extended.
3. To complete the rep slowly allow the weight to return to the starting position.

• How to Do EZ Curl Bar Bicep Curls Using Smith Machine:

1. Keeping your upper arms fixed by your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
2. At the top of the movement, hold for a count of two and squeeze your biceps.
3. Inhale as you lower the EZ-curl bar to the starting position in a controlled manner. Repeat for reps.

• Steps to Perform Glute Kickbacks Using Functional Trainer:

1. Place the ankle strap on the cable machine carabiner and adjust its height to the lowest position.
2. With the ankle strap around your ankle, face the cable machine and lightly hinge to stabilize. Place most of your weight on the non-working leg. This is your starting position.
3. Using your hands and free leg to brace, press into the machine to create a counterforce to your kickback. Brace your core, tighten your legs, and secure your grip on the cable machine as stability points.
4. Keep your working leg long, with only a subtle bend at the knee. Squeeze your glute on the working side as you drive your leg backward against the resistance.
5. Once your glute has fully contracted, slowly lower back to the starting position. Perform for repetitions.

• How to Do Straight Leg Kickbacks Using Functional Trainer:

1. Position yourself on your knees with your hands shoulder-width apart at the level of your shoulders.
2. Exhale and raise one leg, kicking it back out behind you without allowing your torso to change its angle or body to rotate.
3. Continue kicking your leg back until it is greater than parallel with the floor and completely straight.
4. Inhale and bring your knee forward, returning your leg to the starting position.

• Steps Of Pull Ups Using Functional Trainer:

1. Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.
2. With arms extended above you, stick your chest out and curve your back slightly. That is your starting position.
3. Pull yourself up towards the bar using your back until the bar is at chest level while breathing out.
4. Slowly lower yourself to the starting position while breathing in. That is one rep.

• How to Perform Close Grip Chin Ups Using Functional Trainer:

1. Using a supinated grip, grasp the bar with a narrow grip.
2. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
3. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.

• How to Do T-bar Bent Over Rows Using Functional Trainer Smith Machine:

1. Place the end of an empty barbell into the corner of a room. Load the opposite end of the bar with plates and straddle it.
2. Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
3. Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
4. Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

• Steps to Perform Barbell Bent Over Rows Using Smith Machine:

1. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart.
2. With your legs slightly bent, lock your core, keep your back straight and send your hips behind your heels so that your torso is almost perpendicular to the floor. Row the weight upwards in an arc shape towards your hips.
3. Pause and squeeze the shoulder blades together for a beat whilst keeping the shoulders away from the ears. Slowly reverse the rep back to the beginning position.

• How to Do Close Grip Lat Pulldown Using Functional Trainer:

1. Set the seat at a comfortable height. Grab the handle, using a neutral grip if it’s a V-handle or underhand grip for the more standard wide bar. Focus on keeping your feet planted into the ground, core tight, and maintain a tight grip on the bar.
2. Lean back slightly—do not arch your back for this—then, squeezing your shoulder blades, drive them down as you pull. Remember to drive your elbows down as well as you pull the bar to the top of your chest.
3. Hold momentarily at the bottom, then return to start position under control.

• Steps of Single Arm Lat Pulldown Using Functional Trainer: 

1. Attach a single handle attachment to the lat pulldown machine. Stand up to grip the attachment, before taking a seat, making sure your thighs are tightly secured underneath the pads.
2. Pull the attachment towards your upper chest by pulling your elbow back and down towards your back pocket. Pull the attachment towards your upper chest until it just passes chin height.
3. Reverse the movement by slowly extending the arms, allowing the cable to pull the attachment back up.

• How to Perform Bench Press Using Functional Trainer Smith Machine:

1. Lie on your back on a bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
2. Slowly lift the bar or dumbbells off the rack, if using. Stop lowering when your elbows are just below the bench.
3. Press feet into the floor as you push the bar back up to return to starting position.

• Steps to Perform Incline Bench Press Using Functional Trainer with Smith Machine:

1. Place feet flat on the floor as you lean back slightly, so your back rests against the bench with a neutral spine.
2. Start by holding dumbbells or a barbell directly over the shoulders. Face your palms forward, with the thumb wrapped around the handle.
3. Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and wrists staying out to the sides. Repeat the press.

• How to Do Shoulder Press Using Functional Trainer:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders.
3. Push the dumbbells up and fully extend your arms. Lower the dumbbells back down to your shoulders and repeat the movement.

• Steps to Perform Leg Extensions Using Functional Trainer:

1. Adjust the machine so that you can sit with your back flat against the support. The leg pad should in front of the top of your ankles, feet facing forward.
2. Grip the bars on either side of the seat. Use your quads to extend your legs up until they are fully straight.
3. Hold this position for a second and squeeze your quads before slowly lowering your legs back to the starting position.

Integrated Strength Station on Functional Trainer with Smith Machine

•         Squat Rack
•         Suspension Training Hook
•         Landmine and T Bar
•         Functional Trainer
•         Bench Press
•         Lat Pulldown
•         Smith Machine
•         Leg Press
•         Hip Thrust
•         Adjustable Parallel Bar Dip
•         Leg Curl
•         Belt Squat
•         Leg Extension
•         Low Row
•         Multi Grip Pull Up
•         Jammer Arms
•         Bulgarian Split Squats
•         Land Mine
•         Standing Calf

What Else to Buy with Functional Trainer and Smith Machine

> Whether you want to do free-weight exercises at your home gym setup, you can purchase our home gym equipment as mentioned below:

• Adjustable Gym Bench: We offer a sturdy Adjustable Weight Bench for sale to home users. You can perform chest press, shoulder press with barbell and can also workout other bench exercises like bench press, dumbbell bench press, tricep extension, incline bicep curl, single arm row, dumbbell fly, incline push-ups, decline dumbbell bench press, dumbbell row, and many.
• Olympic Weight Plate: You can perform weightlifting exercises using T-bar and landmine attachment in smith functional trainer.
• Olympic Barbell: You will have one attached barbell with a smith functional trainer machine to perform squats and other exercises. If you want a weightlifting workout or bent over rowing exercises with landmine or T-bar attachment, you should purchase one independent Olympic straight bar for home gym workout.
• Dumbbells: Dumbbells are the most common piece of gym equipment that can be found in every gym setup area, whether home or commercial. This is the only weightlifting equipment which is used for full body workout by free-weight exercises.

OnTrackYou – Your Trustworthy Local Gym Equipment Brand

• As a trusted fitness equipment brand in India, OnTrackYou is a renowned gym equipment manufacturer company located in Vadodara, Gujarat. We provide a premium quality functional trainer and smith exercise machine for the home gym setups and commercial gym setups at an affordable price.