Smith-Machine Close-Grip Back Shrug
Build bigger traps! Smith Machine Shrugs isolate your upper back for maximum growth. Proper form is key!
The Smith-Machine Close-Grip Back Shrug is a compound exercise that mainly works the traps, with help from the forearms. You'll need: smith machine and weight plates.
Required Equipment
Smith-Machine Close-Grip Back Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Inner Forearm (wrist flexors)
Smith-Machine Close-Grip Back Shrug Variations and Alternatives
How to do the Smith-Machine Close-Grip Back Shrug
Setup: Position yourself in front of a Smith machine with the bar at mid-thigh level.
Load the bar: Load the bar with the desired amount of weight.
Position: Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar using an overhand grip with your hands about shoulder-width apart.
Lifting: Unrack the bar by twisting the bar to disengage the safety and straighten your torso to lift.
Execution: Keep your arms fully extended and your back straight throughout the exercise. Shrug your shoulders as high as possible, elevating them towards your ears.
Contract: Squeeze your traps at the top of the movement, holding the contraction for a moment.
Lowering: Slowly lower your shoulders back to the starting position.
Repetitions: Repeat the movement for the desired number of repetitions.
Re-rack: After completing the set, re-rack the bar by twisting it back into the locked position.
Ensure to perform each repetition with control, avoiding any jerky movements or using momentum to lift the weight. Adjust the weight as needed to perform the exercise safely and effectively.
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Smith-Machine Close-Grip Back Shrug FAQs
What muscles does the Smith-Machine Close-Grip Back Shrug work?
The Smith-Machine Close-Grip Back Shrug mainly works the traps, with help from the forearms. The main muscles are the trapezius.
What equipment do you need for the Smith-Machine Close-Grip Back Shrug?
Smith machine and weight plates.
Is the Smith-Machine Close-Grip Back Shrug a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Close-Grip Back Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Close-Grip Back Shrug variations and alternatives?
Similar exercises include the Barbell Behind-Back Shrug, Barbell Decline Shrug, Barbell Overhead Shrug and Barbell Seated Shrug.
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