Smith Machine Behind Back Shrug
This Smith machine variation places the bar behind the body, isolating the upper trapezius muscles for hypertrophy and strength development using a fixed, stable path.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Forearms
Popularity Score
7
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
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rests for higher rep sets focusing on hypertrophy.
How to Perform
Set the Smith machine bar to mid-thigh height. Stand facing away, grasping the bar with an overhand grip, hands shoulder-width apart, arms straight. Unlock the bar.
- Stand tall with your chest up and core braced.
- Initiate the movement by shrugging your shoulders straight up toward your ears.
- Squeeze the traps intensely at the top of the contraction.
- Slowly and deliberately lower the bar back to the starting position.
Coaching Tips
Form Cues
- Shoulders to ears
- Squeeze the traps
- Stay tall and rigid
- Keep arms straight
Breathing
Inhale as you lower the bar; exhale forcefully as you shrug the weight upward and contract the traps.
Tempo
2-1-1
Range of Motion
Move the shoulders from a fully relaxed, depressed position to maximum elevation toward the ears.
Safety
Safety Notes
- Avoid sudden jerking motions to protect the neck.
- Keep the head and spine neutral throughout the movement.
- Do not attempt to load too heavy before mastering the squeeze.
Spotting
Not recommended; the Smith machine provides inherent safeties. Use the safety catches appropriately.
Common Mistakes
- Rolling the shoulders
- Using momentum to lift
- Excessive lean forward or back
- Shortening the range of motion
When to Avoid
- Acute neck or shoulder pain
- Recent collarbone injury
Flexibility Needed
- Sufficient shoulder extension to grasp the bar behind the back
Build Up First
- Ability to maintain a neutral spine under load
Also known as
Smith Machine Behind the Back Shrug, Behind Back Shrug
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