LiftSetsLiftSets / Exercises / Smith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug
Works the traps. Helped by the shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
trapsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears.
- Pause at the top, lower slowly.
How to do it
- With the bar at thigh level, load an appropriate weight.
- Stand 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.
- Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- After a brief pause return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Other exercises for the traps
- Barbell Shrug
- Barbell Shrug Behind the Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log Smith Machine Behind the Back Shrug with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store