Smith Machine Behind the Back Shrug
Strength · Beginner · Traps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Traps
- Secondary
- Shoulders
- Equipment
- Machine
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Traps
Also works: Shoulders
How to do it — Smith Machine Behind the Back Shrug
- 1With the bar at thigh level, load an appropriate weight.
- 2Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
- 3Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- 4After a brief pause return the weight to the starting position.
- 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
