Hominin · exercise
Smith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug is a beginner strength exercise using machine. It works the traps, with help from the shoulders.
beginnermachinepull movementisolationstrength
- Main muscles
- traps
- Also works
- shoulders
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Calf-Machine Shoulder Shrug · machine, beginner
- Leverage Shrug · machine, beginner
- Smith Machine Upright Row · machine, beginner
- Barbell Shrug · barbell, beginner
- Barbell Shrug Behind The Back · barbell, beginner
- Cable Shrugs · cable, beginner
- Dumbbell Shrug · dumbbell, beginner
- Scapular Pull-Up · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).