GymPlan AISmith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug is a beginner isolation machine exercise that mainly works your traps, with help from your shoulders.
How to do the smith machine behind the back shrug
- With the bar at thigh level, load an appropriate weight.
- 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.
- Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- After a brief pause return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialSmith Machine Behind the Back Shrug alternatives
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What muscles does the smith machine behind the back shrug work?
It mainly works your traps; your shoulders assist.
How many sets and reps of smith machine behind the back shrug should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the smith machine behind the back shrug good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.