Smith Machine Behind-the-Back Shrug
A shrug on a Smith machine with the bar held behind the thighs. The guided bar and behind-the-body position shift work toward the mid traps and let you shrug heavy without the bar dragging up the front of the legs.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at thigh height, stand with it behind you and take a shoulder-width overhand grip, then unhook it and stand tall with the arms straight.
Brace with the chest up.
Shrug the shoulders straight up without bending the arms or wrists.
Pause briefly at the top.
Lower under control, and rehook the bar after the last rep.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Shoulders to ears
Chest proud
Arms straight
Common mistakes
Leaning forward and rounding the shoulders
Rolling the shoulders
Bending the elbows
Safety notes
Set the safety stops just below the bottom of the rep before loading.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.