Smith Machine Behind Back Shrug
A behind-the-back shrug on the Smith machine that targets upper and middle trapezius to build shoulder and upper back strength; provides guided stability for heavier loads and better middle trap engagement.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Shoulders
4/10Medial Delts
Lats
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar to mid-thigh height and load plates. Stand facing away from the machine, feet shoulder-width apart, and grip the bar behind your back with an overhand grip.
- Unrack the bar and stand upright with arms extended and core braced.
- Elevate your shoulders straight up toward your ears, squeezing your traps.
- Pause briefly at the top to maximize contraction.
- Lower the bar slowly back to the starting position, feeling a stretch in your traps.
- Rerack the bar after completing reps.
Coaching Tips
Form Cues
- Shoulders to ears
- Keep arms straight
- Squeeze traps hard
- No momentum
- Core tight
Breathing
Inhale as you lower the bar, exhale as you shrug upward, and brace your core throughout.
Tempo
2-1-2
Range of Motion
Elevate shoulders as high as possible without rolling; lower until traps are fully stretched but bar doesn't hit glutes.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Keep back straight to prevent strain
- Use lighter weights if grip limits control
Spotting
Spotting not typically needed due to machine safeties; assist with unracking if heavy.
Common Mistakes
- Using body momentum to lift
- Bending elbows excessively
- Rounding the back
- Dropping the weight too fast
When to Avoid
- Shoulder impingement
- Neck strain history
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension for grip
Build Up First
- Basic shrug technique
- Familiarity with Smith machine
Also known as
Behind-the-Back Smith Shrug, Smith Machine Rear Shrug, Smith Machine Trap Shrug Behind Back
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