Exercise

Smith Machine Behind the Back Shrug

Also known as: smith behind back shrug, smith machine haney shrug, behind back shrug smith

Smith Machine Behind the Back Shrug — position 2

Smith Machine Behind the Back Shrug is a isolation exercise for the traps. Main target: upper traps. Also works: forearm flexors. Equipment: smith machine.

EquipmentSmith machine

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Upper traps

Secondary

Forearm flexors

How to do it

With the bar at thigh level, load an appropriate weight.
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.
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
After a brief pause return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.