Smith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug is a isolation strength exercise using machine that trains the traps.
StrengthMachineBeginnerIsolationPull
Primary muscles: Traps
Secondary muscles: Shoulders
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Smith Machine Behind the Back Shrug from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Traps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
