Smith Machine Behind-the-Back Shrug
The Smith machine behind-the-back shrug emphasizes the middle and lower traps more than the standard shrug by pulling the shoulders back during the shrug. Stand facing away from the bar, grip it behind you, and shrug straight up.
How to Perform
Set the bar at glute height and stand facing away from it.
Grip the bar behind you with a shoulder-width overhand grip.
Shrug your shoulders straight up toward your ears while pulling slightly back.
Hold the top contraction for 2 seconds before lowering.
Common Mistakes to Avoid
Rolling the shoulders, which adds no benefit and risks injury.
Bending the elbows to cheat the bar higher.
Leaning forward, which changes the emphasis and can strain the lower back.
Muscle Activation
Variations
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