Smith Machine Behind the Back Shrug
The Smith Machine Behind the Back Shrug isolates the Traps through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Smith Machine Behind the Back Shrug
- 1
With the bar at thigh level, load an appropriate weight.
- 2
Stand 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.
- 3
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- 4
After a brief pause return the weight to the starting position.
- 5
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Behind the Back Shrug work?
The Smith Machine Behind the Back Shrug primarily works the Traps. Secondary muscles include the Shoulders, which assist during the movement.
Is the Smith Machine Behind the Back Shrug good for beginners?
Yes, the Smith Machine Behind the Back Shrug is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Smith Machine Behind the Back Shrug?
You need machine to perform the Smith Machine Behind the Back Shrug. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.