Smith Back Wide Shrug
Description
The Smith back wide shrug uses a Smith machine bar held behind the body with a wide grip for a shrug variation. The behind-the-back position with wide grip changes the angle of the shrug and adds rear delt and middle trap involvement compared to standard barbell shrugs.
Muscle Group
Equipment Required
Smith Back Wide Shrug Instructions
- Set up a Smith machine bar at thigh level.
- Stand in front of the bar with the bar behind your legs.
- Squat down and grip the bar with palms facing back, hands wider than shoulder-width.
- Stand up with the bar held behind your body.
- Position the bar against the back of your thighs.
- Brace your core and pull your shoulders back.
- Shrug your shoulders straight up toward your ears.
- Squeeze the traps hard at the top, then lower the bar back down with control.
Smith Back Wide Shrug Form & Visual
Smith Back Wide Shrug Benefits
- Different angle than standard shrug
- Builds upper traps and rear delts
- Wide grip adds rear delt work
- Smith machine allows safe loading
- Strong shoulder blade retraction
- Useful for trap training
Smith Back Wide Shrug Muscles Worked
- Trapezius (upper)
- Trapezius (middle)
- Posterior deltoid
- Rhomboids
Smith Back Wide Shrug Variations & Alternatives
- Shrug
- Behind The Back Shrug
- Dumbbell Shrug
- Smith Shrug
