Altas Strength AL-3136 Smith Machine: A Comprehensive Review

If you’ve invested in the Altas Strength AL-3136, you’re holding the keys to a complete home gym. The Altas Strength AL-3136 isn’t just a Smith machine and cable system — it’s a full-featured home gym that lets you use an Olympic barbell and plates for classic free-weight moves. With this setup, you can hit every muscle group from multiple angles, train for real-world strength, and keep your workouts fresh. Here’s your all-in-one guide to the best Smith machine, cable, and Olympic barbell exercises — including what muscles you’ll target and exactly how to perform them.

Smith Machine Exercises

Smith Machine Squat

Body Focus: Quads, Glutes, Hamstrings, Core
How to Perform:

1. Set the Smith bar at shoulder height. Step underneath and rest it across your upper back.
2. Stand with feet shoulder-width apart.
3. Unrack the bar, keep your chest up, and brace your core.
4. Lower by bending your knees and hips as if sitting back into a chair.
5. Go down until thighs are parallel to the ground, knees tracking over toes.
6. Press through your heels to return to standing.

Smith Machine Bench Press (Flat, Incline, Decline)

Body Focus: Chest, Shoulders, Triceps
How to Perform:

1. Set a bench under the Smith bar at your desired angle.
2. Lie back and grip the bar slightly wider than shoulder-width.
3. Unrack and lower the bar to mid-chest, elbows at about a 75° angle.
4. Press the bar back up until your arms are straight.

Smith Machine Shoulder Press

Body Focus: Shoulders (Deltoids), Triceps, Upper Chest
How to Perform:

1. Sit on a bench with the back upright. Set the bar at chin level.
2. Grip the bar at shoulder-width.
3. Unrack and press the bar overhead until arms are straight.
4. Lower to chin level and repeat.

Bulgarian Split Squat

Body Focus: Quads, Glutes, Hamstrings, Core
How to Perform:

1. Set a bench behind you, Smith bar at shoulder height.
2. Step under the bar, rest it on your upper back, and unrack.
3. Place one foot back on the bench.
4. Lower your hips until your front thigh is parallel to the floor.
5. Drive through the front heel to stand. Switch legs after your set.

Smith Machine Bent-Over Row

Body Focus: Upper Back, Lats, Rear Shoulders, Biceps
How to Perform:

1. Set the bar just below knee level.
2. Stand with feet hip-width apart, hinge at the hips, and grip the bar wider than shoulder-width.
3. Keep your back flat and pull the bar to your lower ribs.
4. Squeeze shoulder blades, then lower with control.

Smith Machine Calf Raise

Body Focus: Calves
How to Perform:

1. Set the bar at shoulder height and stand on the balls of your feet on a step.
2. Bar on upper back, unrack, lower heels below the step.
3. Push up onto your toes, pause, then lower back down.

Smith Machine Hip Thrust

Body Focus: Glutes, Hamstrings, Core
How to Perform:

1. Sit on the floor with your upper back against a bench, bar over your hips.
2. Roll the bar into position and plant the feet flat.
3. Thrust hips up, squeezing glutes at the top.
4. Lower back down and repeat.

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Cable System Exercises

Cable Chest Fly

Body Focus: Chest (Pectorals), Front Shoulders
How to Perform:

1. Set both pulleys to chest height, attach handles.
2. Stand between the cables, step forward, and grab the handles.
3. With elbows slightly bent, bring your hands together in front of your chest.
4. Slowly open your arms wide, then bring them back together.

Cable Lat Pulldown

Body Focus: Lats, Upper Back, Biceps
How to Perform:

1. Attach a wide bar to the high pulley.
2. Sit or kneel, grip the bar wider than shoulder-width.
3. Pull the bar down to the upper chest, elbows driving down and back.
4. Slowly release.

Cable Biceps Curl

Body Focus: Biceps
How to Perform:

1. Attach a straight bar to the low pulley.
2. Stand tall, grip the bar shoulder-width, arms extended.
3. Curl bar toward shoulders, elbows close.
4. Lower with control.

Cable Triceps Pushdown

Body Focus: Triceps
How to Perform:

1. Attach the rope or straight bar to the high pulley.
2. Stand facing the machine, elbows at your sides.
3. Push the handle down until your arms are straight.
4. Squeeze triceps, then slowly return.

Cable Face Pull

Body Focus: Rear Delts, Upper Back, Rotator Cuffs
How to Perform:

1. Set the rope at the upper chest or face height.
2. Grip both ends, step back, pull rope toward face, elbows high.
3. Pause, squeeze rear delts, return slowly.

Cable Standing Row

Body Focus: Middle Back, Rear Delts, Biceps
How to Perform:

1. Set both pulleys at waist height, attach handles.
2. Stand back, arms extended, row handles toward waist, elbows close.
3. Squeeze back, then return.

Cable Woodchopper

Body Focus: Obliques, Core, Shoulders
How to Perform:

1. Attach a single handle to a high- or low-pulley.
2. Stand sideways, grip with both hands.
3. Rotate the torso and pull the handle across the body in a chopping motion.
4. Return with control, switch sides.

Cable Kickback

Body Focus: Glutes, Hamstrings
How to Perform:

1. Attach the ankle strap to the low pulley, and strap to the ankle.
2. Face machine, hold for support.
3. Kick leg straight back, squeezing the glute.
4. Return, repeat, switch legs.

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Olympic Barbell (Free-Weight) Exercises

Barbell Deadlift

Body Focus: Hamstrings, Glutes, Lower Back, Core, Upper Back
How to Perform:

1. Load the barbell on the floor, stand with feet hip-width apart, and hold the bar over mid-foot.
2. Bend at the hips and knees, grip the bar just outside the knees.
3. Brace your core, flatten your back, and pull the bar up, driving through your heels.
4. Stand tall, then lower the bar back to the floor with control.

Barbell Bench Press

Body Focus: Chest, Shoulders, Triceps
How to Perform:

1. Lie on a bench, grip the bar just outside shoulder width.
2. Unrack the bar, lower to mid-chest with elbows at a slight angle.
3. Press the bar back up until your arms are straight.

Barbell Shoulder Press (Overhead Press)

Body Focus: Shoulders, Triceps, Upper Chest
How to Perform:

1. Stand or sit, grip the bar just outside the shoulders, with the bar at the collarbone.
2. Press bar overhead until arms are straight.
3. Lower to the collarbone and repeat.

Barbell Bent-Over Row

Body Focus: Lats, Upper Back, Rear Delts, Biceps
How to Perform:

1. Stand with feet hip-width apart, grip the bar just outside the knees.
2. Hinge at the hips, back flat, bar just below the knees.
3. Row bar toward lower ribcage, squeeze shoulder blades, lower, and repeat.

Barbell Romanian Deadlift

Body Focus: Hamstrings, Glutes, Lower Back
How to Perform:

1. Stand with feet hip-width apart, bar at thighs.
2. Hinge at the hips, lower bar along the legs, back flat, slight knee bend.
3. Stop at mid-shin, drive hips forward to stand.

Barbell Curl

Body Focus: Biceps
How to Perform:

1. Stand tall, grip the bar shoulder-width, arms extended.
2. Curl bar up toward shoulders, elbows at sides.
3. Lower with control.

Barbell Skullcrusher (Lying Triceps Extension)

Body Focus: Triceps
How to Perform:

1. Lie on a bench, grip the bar with your hands shoulder-width apart, bar over your chest.
2. Lower the bar toward the forehead by bending the elbows.
3. Extend arms to press the bar back up.

Barbell Hip Thrust

Body Focus: Glutes, Hamstrings, Core
How to Perform:

1. Sit on the floor, upper back on a bench, and roll the bar over the hips.
2. Plant feet flat, thrust hips up, and squeeze glutes at the top.
3. Lower and repeat.

Barbell Lunge

Body Focus: Quads, Glutes, Hamstrings, Core
How to Perform:

1. Stand with the barbell on the upper back, feet hip-width apart.
2. Step forward, lower until both knees are at 90°.
3. Push back to standing, switch legs each rep or set.

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How to Mix It Up

• Alternate Modalities: Use Smith for safety, cables for angles and tension, and barbell moves for real-world strength and stability.
• Superset for Intensity: Pair compound barbell lifts with cable or Smith isolation moves (e.g., barbell squat + cable biceps curl).
• Focus on Form: Start light, nail your technique, and progress with confidence.

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Sample Full-Body Workout

1. Barbell Deadlift (Hamstrings, Glutes, Back)
2. Smith Machine Bench Press (Chest, Shoulders, Triceps)
3. Cable Lat Pulldown (Back, Biceps)
4. Barbell Shoulder Press (Shoulders, Triceps)
5. Smith Machine Hip Thrust (Glutes, Hamstrings)
6. Cable Triceps Pushdown (Triceps)
7. Barbell Curl (Biceps)
8. Cable Woodchopper (Obliques, Core)

Repeat 3–4 rounds, rest as needed, and adjust the weight to your level.

Final Thoughts: The Altas Strength AL-3136 Smith Machine, cable system, and Olympic barbell compatibility make it a true all-in-one home gym solution. Explore every training style, challenge yourself, and watch your strength and confidence soar — all in the comfort of your own space.

Please note: An Olympic barbell, Olympic weights, and a bench are not included with the AL-3136 and must be purchased separately.

Pros

• Versatile Full-Body Workouts
  Tackle squats, bench presses, deadlifts, and more—all with one machine. Altas designed the AL-3136 for multi-purpose training, so you get more variety without cluttering your space.

• Heavy-Duty Construction
  Built with commercial-grade 11-gauge steel, the AL-3136 can handle intense workouts and heavy weights, giving you stability and peace of mind as you push your limits.

• Smooth Smith Bar Movement
  The guided bar glides smoothly along its track, ensuring safe, controlled lifts. It’s perfect for both beginners and experienced lifters looking to lift heavy without a spotter.

• Integrated Safety Features
  Enjoy adjustable safety catches and lockouts, so you can train solo and still stay safe during even your heaviest reps.

• Accessory Attachments Included
  From pull-up bars to landmine attachments, this Smith machine comes packed with extras that increase your workout options without the need to buy more equipment.

• Space-Saving Design
  Despite its versatility, Altas designed the AL-3136  to maximize floor space, making it a practical choice for home gyms or smaller workout areas.

• Dual Pulley System
  The built-in cable system lets you perform functional training exercises, hitting muscles from different angles and adding variety to your workouts.

• High Weight Capacity
  With a robust frame and quality components, the AL-3136 can support serious lifting—ideal for lifters who want to progress without worrying about equipment limitations.

• Ergonomic Handles and Grip Options
  Multiple grip positions on pull-up bars and handles mean you can target different muscle groups and adjust for comfort or specific goals.

• Quiet Operation
  The smooth gliding mechanism and quality bearings help minimize noise, making it a solid choice for home gyms where you don’t want to disturb others.

• Low Maintenance Requirements
  Thanks to its sturdy build and high-quality parts, the AL-3136 generally requires very little maintenance so that you can focus on your training rather than upkeep.

Cons

• Assembly Can Be Time-Consuming
  With so many features and attachments, putting this machine together isn’t quick. Be ready to set aside a few hours—and enlist some help.

• Bulky and Heavy
  Even though it’s efficient for its size, the AL-3136 is still a large, substantial machine. Make sure you have enough room and a solid floor to support its weight.

• Higher Price Point
  Quality and versatility come at a cost. The AL-3136 is an investment, so it may not fit every budget, especially for casual users.

• Bar Path Limitation
  The fixed vertical path of the Smith machine bar can restrict your natural lifting motion, which might not appeal to those who prefer free weights for more dynamic movement.

• May Require Additional Accessories
  While it comes with several attachments, you might still want to purchase extra accessories—such as a workout bench, Olympic barbell, and Olympic weights—for a truly complete setup.