Smith Back Shrug
Description
The Smith back shrug is performed with the Smith machine bar held behind the body at hip level. The behind-the-back position changes the angle of pull from a standard front shrug, hitting the lower traps and rhomboids more directly. The Smith machine provides a fixed bar path that eliminates balance demands.
Equipment Required
Smith Back Shrug Instructions
- Set the Smith machine bar at hip level.
- Stand with your back to the bar.
- Reach behind you and grip the bar with hands shoulder-width apart, palms facing back.
- Stand tall with the bar resting against the back of your thighs.
- Unrack the bar by rotating your wrists.
- Brace your core and pull your shoulders back.
- Shrug your shoulders straight up toward your ears.
- Hold the squeeze for one count, then lower the bar back down with control.
Smith Back Shrug Form & Visual
Smith Back Shrug Benefits
- Targets lower traps and rhomboids
- Behind-the-back position changes pull angle
- Fixed bar path removes balance demands
- Allows progressive heavy loading
- Builds full trap development
- Useful for posture work
Smith Back Shrug Muscles Worked
- Trapezius (lower and middle fibers)
- Rhomboids
- Posterior deltoid
Smith Back Shrug Variations & Alternatives
- Behind The Back Barbell Shrug
- Barbell Back Wide Shrug
- Smith Shrug
- Cable Lying Shrug
