Smith Machine Behind the Back Shrug

Smith Machine Behind the Back Shrug is a beginner-level isolation in the strength category that primarily works the traps. It also recruits the shoulders. It is performed with machine.

How to do it

1. 1With the bar at thigh level, load an appropriate weight.
2. 2Stand 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.
3. 3Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
4. 4After a brief pause return the weight to the starting position.
5. 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.