Smith Machine Behind the Back Shrug

How to Perform the Smith Machine Behind the Back Shrug

Set the Smith Machine bar to a height just below your glutes and stand facing away from the machine.
Reach behind you and grasp the bar with an overhand grip slightly wider than hip-width apart.
Unrack the bar by twisting the safety hooks and stand upright with the bar resting against your glutes, arms fully extended.
Keeping your arms straight, shrug your shoulders straight up toward your ears as high as possible.
Squeeze your traps hard at the top of the movement and hold for 1-2 seconds.
Lower the bar back down slowly under control until your shoulders are fully depressed.
Repeat for the prescribed number of repetitions, then re-rack by twisting the safety hooks.

Rolling the shoulders forward or backward during the shrug

Shrug straight up and down; rolling adds no benefit and can stress the shoulder joint.

Bending the elbows to cheat the weight up

Keep your arms completely straight throughout the movement; if you must bend them, the weight is too heavy.

Using too short a range of motion

Fully depress your shoulders at the bottom and elevate them as high as possible at the top for maximum trap activation.

✓Targets the middle and lower traps more effectively than front-loaded shrugs
✓The Smith Machine's fixed path removes balance demands, allowing full focus on the traps
✓Helps improve posture by strengthening the muscles responsible for scapular retraction

●Lean very slightly forward to allow the bar to travel smoothly without hitting your glutes.
●Use lifting straps if grip fails before your traps are fatigued to ensure the traps are the limiting factor.
●Focus on the squeeze at the top rather than the weight used for optimal trap growth.

Strength

4-5 sets of 6-8 reps

Hypertrophy

3-4 sets of 10-15 reps

Endurance

2-3 sets of 15-20 reps

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