Skol & HatiJoin the waitlist

Smith Machine Behind the Back Shrug

TrapsMachineBeginnerIsolation
Smith Machine Behind the Back Shrug — start position
Start
Smith Machine Behind the Back Shrug — finish position
Finish
Muscles worked
PrimaryTraps
SecondaryShoulders

How to do it

  1. 01

    With the bar at thigh level, load an appropriate weight.

  2. 02

    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. 03

    Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.

  4. 04

    After a brief pause return the weight to the starting position.

  5. 05

    Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

In the app

Smith Machine Behind the Back Shrug appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the machine

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable
With machine

More traps exercises

All traps exercises ›