Back Shrug (Smith)

Stand in the Smith machine with the bar behind your glutes. Shrug your shoulders straight up. This variation hits the traps from a different angle.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper traps

mid traps

What you need and how to position yourself before starting.

smith machine

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position the Smith machine bar at about hip height.
- Stand under the bar with your feet shoulder-width apart and the bar resting on your upper traps.
Step 2Grip the Bar
- Use an overhand grip to hold the bar, positioning your hands slightly wider than shoulder-width apart.
- Ensure that your grip is secure and comfortable.
Step 3Position Your Body
- Stand tall with your chest up and shoulders back, engaging your core.
- Align your head and neck with your spine, looking straight ahead.
Step 4Lift the Bar
- Push through your legs to lift the bar off the rack, straightening your legs and standing upright.
- Keep the bar close to your body as you lift it.
Step 5Perform the Shrug
- With the bar lifted, shrug your shoulders up towards your ears, squeezing your traps at the top of the movement.
- Hold the contraction for a moment before lowering your shoulders back down.
Step 6Lower the Bar
- Lower your shoulders back down to the starting position, maintaining control of the bar.
- Ensure that you do not drop the bar or let it sway.
Step 7Repeat
- Perform the desired number of repetitions, focusing on form and control with each shrug.
Step 8Finish the Exercise
- After completing your reps, carefully return the bar to the rack.
- Ensure that you maintain a straight posture while doing so.