Kysero
Try for free

Traps Neck · Intermediate

Smith Machine Behind the Back Shrug

Behind-the-back Smith-machine shrug isolating controlled scapular elevation for the upper trapezius.

View instructionsAll exercises
Back to all exercises
Smith Machine Behind the Back Shrug demonstration

Exercise overview

Training details

Traps NeckUpper Back

Equipment

Smith Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing away from the Smith machine and grip the bar behind the thighs with straight arms.
  2. 02Lift the chest, brace the trunk, and keep the head in a neutral position.
  3. 03Elevate the shoulders straight upward without bending the elbows or rolling the shoulders.
  4. 04Pause briefly at the top while maintaining control of the bar.
  5. 05Lower the shoulders slowly to the starting position and repeat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Behind-the-Back ShrugRelated variationSmith Machine ShrugRelated variationBarbell ShrugsRelated variationCalf Machine Shoulder Shrug

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Bar ShrugsComparable substituteTrap Bar ShrugComparable substituteBand Pull-ApartComparable substituteProne W Raise

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder