The Smith machine row is an effective exercise for building a strong, defined upper back by targeting muscles like the trapezius, rhomboids, and rear delts. It offers stability, controlled movement, and versatility, making it suitable for beginners and advanced lifters.

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The Smith Machine tricep extension is an effective exercise for building triceps with better control and stability. It isolates the triceps, reducing injury risk, and offers variations like close-grip and reverse-grip to target different tricep heads for maximum gains.