Smith Machine Behind the Back Shrug
10 reps
Shrug the bar straight up toward your ears, then lower it back down under control.
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TRAPS
Smith Machine Behind the Back Shrug
A shrug done on a Smith machine with the bar held behind your body. This angle loads the upper traps and rear delts well, and the machine's fixed track keeps the bar steady so you can load it heavier with less risk. A solid pick for building overall shoulder-line thickness.
How to do it
- 1
Set the Smith machine bar to about mid-thigh height and stand in front of it, feet shoulder-width apart.
- 2
Reach behind you and grip the bar with straight arms, hands shoulder-width apart and palms facing back.
- 3
Unhook the bar, stand tall, and brace your core to hold a neutral spine.
- 4
With your chest up and shoulders back, shrug your shoulders up toward your ears.
- 5
Lower your shoulders and the bar back to the start.