Smith-Machine Back Shrug
Build upper back strength! Wide grip hits traps differently.
The Smith-Machine Back Shrug is a compound exercise that mainly works the traps and neck, with help from the shoulders and forearms. You'll need: smith machine.
Required Equipment
Smith-Machine Back Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Neck (back) (levator scapulae)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Top Forearm (wrist extensors)
Smith-Machine Back Shrug Variations and Alternatives
How to do the Smith-Machine Back Shrug
Set the Smith bar just below hip height, load a manageable weight and position the safety stops below your working range.
Stand with the bar behind your hips. Grip it behind your body at a comfortable width near or slightly wider than your shoulders, with palms facing backward.
Unrack the bar and stand tall with arms straight. Keep your torso and knees steady.
Lift your shoulders toward your ears without bending your elbows or rolling your shoulders.
Lower your shoulders under control through a comfortable range. Keep the bar behind your body throughout.
Repeat, then carefully rotate the bar to engage both hooks before releasing your grip.
Smith-Machine Back Shrug FAQs
What muscles does the Smith-Machine Back Shrug work?
The Smith-Machine Back Shrug mainly works the traps and neck, with help from the shoulders and forearms. The main muscles are the trapezius and levator scapulae.
What equipment do you need for the Smith-Machine Back Shrug?
Smith machine.
Is the Smith-Machine 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 Back Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Back Shrug variations and alternatives?
Similar exercises include the Barbell Behind-Back Shrug, Barbell Decline Shrug, Barbell Overhead Shrug and Barbell Shrug.
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