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Behind-The-Back Smith Machine Shrug
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
This upper-body exercise primarily targets the traps (trapezius muscles). Behind-The-Back Smith Machine Shrug can allow you to get your body farther away from the bar and helps to move your butt out of the way and pull the bar higher and your shoulders back more for the better middle trap.
Exercise Instructions
-
Step 1
Place the bar of the smith machine at the level of your glutes and stand away from it. Reach behind and take the bar slightly wider than shoulder-width with the handle. -
Step 2
Keep your back and chest straight, and lift the barbell to calm your buttocks. Hold a count on top and return to the original position.
Muscle Groups
Behind-The-Back Smith Machine Shrug targets Shoulders, Traps as seen below.
Exercise Tip
- Be sure to pause at the top of the movement and slowly complete each rep.
Barbell Shrug
Advanced
Dumbbell Shrug
Intermediate
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