TETSUBarbell Skier vs Smith Standing Behind Neck Press
The Barbell Skier and the Smith Standing Behind Neck Press both train the delts as their primary muscle. The Barbell Skier uses a barbell while the Smith Standing Behind Neck Press uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Skier | Smith Standing Behind Neck Press | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | triceps and core | triceps and upper back |
| Equipment | barbell | smith machine |
| Steps in our guide | 5 | 9 |
How each one starts
Barbell Skier — first steps
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Smith Standing Behind Neck Press — first steps
- Adjust the seat height of the smith machine so that the bar is at shoulder level.
- Stand with your feet shoulder-width apart and your knees slightly bent.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Skier lets you load the heaviest weights and progress in small, steady jumps. The Smith Standing Behind Neck Press fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Skier better than the Smith Standing Behind Neck Press?
Neither is universally better — both train the delts as the primary mover. The Barbell Skier lets you load the heaviest weights and progress in small, steady jumps, while the Smith Standing Behind Neck Press fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Skier and the Smith Standing Behind Neck Press in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Skier and the Smith Standing Behind Neck Press work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — triceps and core for the Barbell Skier versus triceps and upper back for the Smith Standing Behind Neck Press.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.