Smith Machine Behind the Back Shrug
Muscles worked
Instructions
- 1With the bar at thigh level, load an appropriate weight.
- 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.
- 3Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- 4After a brief pause return the weight to the starting position.
- 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine Behind the Back Shrug
The Smith machine behind-the-back shrug is a variation of the classic shrug where the bar is held behind the body instead of in front. This position slightly changes the pulling angle and, according to some lifters, allows a better upper-trap contraction by keeping the hips out of the bar's path. The Smith machine's guidance removes the need to stabilize the bar sideways, letting you load heavy while focusing purely on the shrugging motion. As with any shrug, the range stays deliberately short: only the vertical shoulder elevation matters, with no elbow or wrist flexion at all.
check_circleBenefits
- check_circleStrongly builds the upper traps
- check_circleGuided bar path that allows heavy loading
- check_circleBehind-the-back position clears the bar's path from the hips
- check_circleClean isolation with no arm involvement
lightbulbExecution tips
- lightbulbTake a shoulder-width overhand grip behind you
- lightbulbShrug the shoulders straight up, without rolling them
- lightbulbKeep the arms and wrists completely still
- lightbulbPause briefly at the top of each rep
- lightbulbControl the descent rather than dropping the weight
warningCommon mistakes
- warningRolling the shoulders instead of a strict vertical motion
- warningBending the elbows to help lift the weight
- warningUsing too heavy a load that shortens the useful range
- warningRushing the movement without pausing in the contraction
helpFrequently asked questions
Why hold the bar behind the back instead of in front?expand_more
It clears the bar's path from the hips and, for some lifters, allows a stronger upper-trap contraction; both versions remain effective.
Should I roll my shoulders at the top of the movement?expand_more
No, keep the motion strictly vertical; rolling the shoulders adds nothing and can irritate the joints.
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