Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
Starting position
End position
How to Do Smith Machine Behind the Back Shrug
- 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.
Muscles Worked
Alternatives to Smith Machine Behind the Back Shrug
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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2
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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3
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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4
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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5
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
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6
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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7
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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8
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
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9
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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10
Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
Frequently Asked Questions
What muscles do smith machine behind the back shrug work?
Smith Machine Behind the Back Shrug primarily works the traps. The shoulders assist as secondary muscles.
What equipment do I need for smith machine behind the back shrug?
Smith Machine Behind the Back Shrug uses machines.
Smith Machine Behind the Back Shrug: is it suitable for beginners?
Yes. Smith Machine Behind the Back Shrug is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine behind the back shrug?
Barbell Shrug Behind The Back, Smith Machine Upright Row, Calf-Machine Shoulder Shrug train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine behind the back shrug reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine behind the back shrug can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Behind the Back Shrug with AI
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