Smith Machine Behind the Back Shrug
How to do the Smith Machine Behind the Back Shrug
- 1
With the bar at thigh level, load an appropriate weight.
- 2
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.
- 3
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- 4
After a brief pause return the weight to the starting position.
- 5
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
How to program the Smith Machine Behind the Back Shrug
Sets and reps
As an isolation movement, the Smith Machine Behind the Back Shrug is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Smith Machine Behind the Back Shrug is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Behind the Back Shrug work?
The Smith Machine Behind the Back Shrug primarily targets the Traps. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Smith Machine Behind the Back Shrug?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Behind the Back Shrug should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
